Warm-up
As many rounds through as a group in 9 mins of:
10 L-Sit Passovers/:20 L-Sit/Tuck
20 Shoulder Dislocates (band)
20 Banded Rows
10m Calf Raises + 10 min of zig-zag hops
10 Cossack Squats
10 L-Sit Passovers/:20 L-Sit/Tuck
20 Shoulder Dislocates (band)
20 Banded Rows
10m Calf Raises + 10 min of zig-zag hops
10 Cossack Squats
Metcon (Time)
For Time:
Run 400m
60 Pull Ups
60m Walking Lunge (Chest Carry) 100/60lbs
Run 800
40 Pull Ups
40m Walking Lunge
Run 1.2km
20 Pull Ups
20m Walking Lunge
25 minute time cap!
You must be logged in to post a comment.