Conditioning:

Run 600

5 rounds of:

40 Double Unders

30 Sit-up Slammers @ 2m (12/8)

20 Hand-release Push-ups

10 Pull-ups

…then

Run 600m

 

For Time

 

Strength:

Front Squats

5   reps @ 70%

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

 

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

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