Warm-up
3 Rounds:
Run 200m
20s Plank Hold
20s Hollow Hold
Core
3 Rounds for Quality:
- 15 Abmat Sit Ups
- 100m Carry (1 x KB in Farmers Carry and 1 x KB in Front Rack - swap at 50m)
Metcon
For Time:
- 1500/3000 C2 Machine
- 50 Pull Ups
- 50 Front Squat @ 60% of BW
- 1500/3000 C2 Machine
(25 Minute Cap)
Comments