Warm-Up | Performance
200 Meter Run
Band Assisted Lat Stretch x 60 seconds per side
Band Assisted Perfect Stretch x 60 seconds per side
200 Meter Run
Band Assisted Scarecrow x 60 seconds
Hawaiian Squats x 5 reps per leg
200 Meter Run
Followed by…
Two Sets:
Grab a 15-35 lbs plate and complete the following with nasal breathing only…
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps
Rest as needed (or don’t rest if not needed)
Then…
Against a 4-minute running clock, for max reps:
400 Meter Run
40 Double Unders
10 Chest-to-Bar Pull-Ups
Max Reps of Ground to Overhead (135/95 lbs)
Rest 2 minutes, and repeat for a total of six (6) sets – 36 minutes total.
scaled to 125#
3-1-1-4 c2b-reduced to 30 du 8 c2b for 5+6 1-1
serious head issues
My work setup isn’t conducive to the quickest transitions but got all the rounds done and did 5 GTOH per round. Wasnt super concerned with the time because of some of the long transitions but got all of the work done.
4 rnds Rx was my max energy for today. 6-5-5-3 reps
9*6 rnds
(3 rnds PSnatch/3 rnds PC &J)
Nice work!