Conditioning:
50 Double Unders
4 rounds of “Triplet”*
400m Run
40 Double Unders
3 rounds of “Triplet”
300m Run
30 Double Unders
2 rounds of “Triplet”
200m Run
20 Double Unders
1 rounds of “Triplet”
100m Run
For Time
*Triplet:
3 Handstand Push-ups
6 Deadlifts (1.5x Bwt/1x Bwt)
9 Wall-Ball Shots (20/14) @ (10/9′)
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post time and experiences to comments
Hey coach are you trying to keep the Saturday class size small or something?
26:42 Rx. Sooooooo happy ape changed the reps in the triplet to 3 6 9
32:31 rx
That was tough!
31:03
Hspus w/ 1 ab mat
Bedlam 10k 53:55. Lots of work to do.
23:47 Rx @ 315, bwt 206
That was toasty!!