Warm Up
Run 250m
Then 2 Rounds of:
- Walking Lunge x 50ft
- Scap Pull Up x 10
- Bear Crawl x 50ft
- 3pt PVC Hinge x 10
Workout of the Day
A. 3 Sets
- A1: Wtd. Step Up x 6 per – Rest 60 seconds
- A2: Rope Climb x 1-2 – Rest 60 seconds
- A3: Freestanding HS Hold or Nose to Wall HS Hold x 45-60 seconds (accumulate time if needed) – Rest 60 seconds
B. Complete 3 Rounds for times of:
- Run 400m
- KBS x 21 (53/35lbs)
- Pull Up x 12
- Rest 60 seconds
