Tire change!

 

Conditioning:

Run 400m

4 round of:

4 Muscle-ups

8 GHD Sit-ups

12 Push-ups*

…then…

Run 600m

…then…

4 rounds of:

10 Kettlebell Swings (72/53)

10 Push Press (75/53)

20 Double Unders

…then…

Run 400m

 

For Time

*Burpees can be substituted here

 

Strength/Skill Work:

Snatch Jump Shrug-2-Squat Snatch

1-rep max

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

 

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