PERFORMANCE & FITNESS
Warm-Up.
Run 800m at conversational pace,
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Scapular Pull-up x 10 reps
Then…
A.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups
5 full rnds + 400 + 15wb (20# ball)
4 rounds + ~350m
A. AMRAP 30 min – 3 Full Rounds + Run + 51 Reps
400m TM Run – 7mph 8:24 total run time
3 Rounds of
15 WB Shots – 8-8.5′ target/14# – all UB
10 Push Ups – all UB
5 Strict Pull Ups – first 6 rounds UB then singles
4 full rounds and 200 meters of round five