Conditioning:

400m Run

…then…

4 rounds of:

4 Chest-2-Bar Pull-ups

8 Burpees

12 Sit-ups

…then…

Run 800m

…then…

4 rounds of:

4 Strict Handstand Push-ups

8 Burpees

12 Knees-2-Elbows

…then…

Run 400m

 

For Time

 

Strength:

Find 1-rep max

Clean-to-Hang Squat Clean

 

Burpee Challenge:

Day 84

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Hip Capsule Stretch – 1:30/side

 

 

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