Warm-up
Steady Through:
20 Wallballs
25 Empty Bar Good Mornings
20 Wallballs
Strength
Find a 3RM Sumo Deadlift
MetCon
4 Rounds For Time:
400m Run
24 Air Squats
12 Burpee Over Box
(RX+ if you've got a 20/14lb vest, wear it)
RX = 30" box
SCALED = 24" box
*athletes may use there hand to jump/climb over the box, feet must touch top of box
Side Work (optional)
For Time:
500m Row
CF LITE
Warm-up
Steady Through:
20 Wallballs
25 PVC Good Mornings
20 Wallballs
Strength
Accumulate 7 Minutes:
Dead Hang from Pull-up Bar
(20min. cap)
MetCon
6 Rounds For Time:
200m Run
12 Air Squats
6 Burpees
