WARM-UP
EMOM X 12 MINUTES
MIN 1 - 100 METER JOB + FOREARM PLANK
MIN 2 - 3 PVC PIPE KANG SQUATS
MIN 3 - :30 ACTIVE HOLD + 5 SCAP PULL UPS
MIN 4 - 10 ALT. OVER THE HURDLE + 10 ALT. KNEE TO CHEST
STRENGTH
ON A 15 MINUTES RUNNING CLOCK
STRICT PULL-UP
MAX REPS*
*3 MINUTES REST B/T SETS
WORKOUT
FOR TIME
45 KB SWINGS (53/44)
400 METER RUN
35 KB SWINGS
800 METER RUN
25 KB SWINGS
1200 METER RUN
15 KB SWINGS
AB CHALLENGE 2 RNDS
:20 MNT CLIMBERS
:20 CROSSBODY MNT CLIMBERS
:20 LOW PLANK ALT LEG RAISES
