1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- Speed & Agility Ladder
2. Stamina
2 Rounds:
- Tire Flips, 10 reps
- Toe to Bar, 20 reps
- Bench Press (135/55#), max reps
- Sledgehammer, 20:10x8
- Max Rope Climbs, 2 min
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
21 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
22 Minute Cutoff
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1 comment:
Partially through the 800m run.
Felt good about 25 reps twice for the bench press and 3 rope climbs in 2 min.
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