Warmup
Time: 25
Hamstring/Quad SMR (8 min)
+
200m Run
+
12 Russian Kbs (light)
10 Ring Rows
15 Calf Raises
10 Bodybuilders
10 Russian Kbs (at workout weight)
10 Wall Balls
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing
3 min AMRAP:
15 Rkbs 53/35->44/26->35/18
15 Jumping Pull Ups
Rest 90s
3 min AMRAP:
12 Wall Balls 20/14->14/10->10/4
8 Burpees->Bodybuilders->To box
Rest 90s
x3
Athletes should try to keep their heart rate above 90%, sustained, during 3 minute bouts with heavy breathing. Have them focus on keeping their breathing and movement consistent throughout. Scores should be close across all rounds.