Prep
Equipment required: foam roller, light KB
1) Foam Roll Adductors + lats x 60s each
2) Adductor Rockback Stretch x 60s each side
3) Biphasic Lat Stretch
3) 3 rounds:
– 2 each Single Leg Upward Dog to Standing
– 5 each Single Arm Front Rack Reverse Lunge
– 10 Wall Slides
– 10 Kip Swings
A.
3 Rounds For Time:
In teams of 3:
60-45-30 Pull-ups
300 Meter Odd Object Carry
30 Total DB Snatch (50/35)
600-900-1200 Meter Run
– Goal: Split reps evenly and have fun!
Rx+: (60/45) (Pull-ups – Chest to Bar – Bar Muscle-ups)
L2: (Ring or Band Assisted Pull-ups)
L1: (Ring or Band Assisted Pull-ups)
TIME CAP = 35:00
B.
Recovery
5 Mins easy cardio @ conversational pace, Bike, Row, Run, Ski etc.