General Warm-Up
2 mins arms only bike
Then…
Two Rounds Of…
50 Feet Waiters Walk (100′ total)
8 Arnold Press on each arm
8 Bent Over Row/Arm
A.
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
20-30 second Ring Support Hold
Rest 30-45 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds
B.
For time:
400 Meter Run
9 Wall Walks
400 Meter Run
6 Wall Walks
400 Meter Run
3 Wall Walks
400 Meter Run
A: StRD @ 4 reps + 20 sec, FF @ 75 sec
B: 13:45 min
A. 2 dips
B. 11:31 subbed rowing raining hard rows at 1:52-1:55 pace
B. 40 box jumps: 10:58 minutos
A. Done
B. 10:36 row
B
12×30 rx
13:52 RX
A. Done on dip bar
B. 12:00
B.
12:04 (row)