Skill:

Treadmill Sprints

200m

rest 1:00

200m

rest 1:00

400m

rest 2:00

400m

rest 2:00

200m

rest 1:00

200m

 

For total sprint time

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

3 Ring Dips*

6 Kettlebell Swings (72/53)*

9 Abmat Sit-ups

 

For score

*Rx+ do weighted ring dips (45/30) and KB’s at (97/62)

 

Mobility:

Saddle Sit

Low Dragon

Butterfly

 

 

Post sprint time, score, and experiences to comments