A. Warmup
400m Run
Perfect Stretch
Bear Crawl
Inch Worm
Banded Press
Banded Curls
Wrist Openers
10 Pull Ups
B. Strength
Supersets of:
2 x 12 Pendlay Rows
AHAP without breaking set OR form. Stay very strict.
2 x 0:30 Support Hold
Accumulate .5 unbroken minutes.
Reward: Athletes breaking during the rows or during the support holds 10 burpees per break to be performed at the end of the supersets.
C. Metcon
5 Rounds For Time:
20 Sec Hollow Hold
6 Floor Press (135/95)
12 Floor Wipers
6 SDLHP (135/95)
200M Run
Work fast and maintain form. Score total time.
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Jason Archer
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