2 Minutes of jump rope followed by
5 PVC pass throughs
5 No push up inch worms
10 Kipping swings
2 Rounds of:
500 Meter row
400 Meter run
30 Hand release push ups
20 Pull ups
Post time to comments.
*Athletes can choose to do movements in any order and can be different each round but the athlete must complete the total # of reps Rx’d for that movement before moving on.
A. Push Press- Find a 1RM; Rest as needed between efforts
B. 30 HSPU for time.
C. DB external rotation- Build to a 8RM/arm @30×0; Rest as needed between efforts
D. DB Powell Raise- Build to a 8RM/arm @30×0; Rest as needed between efforts