Run 800m at conversational pace, then
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Scapular Pull-up x 10 reps
A.
Against a 30-minute running clock…
1000 Meter Row
immediately followed by as many round and reps as possible of…
5 Muscle-Ups
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24/16 kg)
20 Alternating Pistols
4+7shspu (4 &5th bmu sub 10strict pullup)
2.5 mile of running interval work
Same spirit as the Rx workout. I wa Ted to minimize my time on my legs with my running program.
30 min amrap all at active recovery pace
2k row
Then rounds of
5 c2b and 5 strict rings dips
10 44 lb kb strict press
15 T2B
20 pushups
7 rounds just before the buzzer.