General Warm-Up
200 Meter Ski Erg
200 Meter Row Erg
and then…
Two rounds of:
With 2.5 lb plates Y, T, W
Then
Two rounds of:
15 Banded Face Pulls
5 Barbell Presses @ 5050
15 Band Pull Aparts
A.
Five sets of:
Strict Press x 3 reps @ 70-75%
Rest 90 seconds
B.
Full Effort
For time:
400 Meter Run
21 Strict Handstand Push-Ups
400 Meter Run
15 Strict Handstand Push-Ups
400 Meter Run
9 Strict Handstand Push-Ups
400 Meter Run
3 Strict Handstand Push-Ups
Goal < 14 Minutes
Cap – 17 Minutes
Full Victory
For time:
400 Meter Run
7 Wall Walks
400 Meter Run
5 Wall Walks
400 Meter Run
3 Wall Walks
400 Meter Run
1 Wall Walk
Goal < 14 Minutes
Cap – 17 Minutes