Warm Up
1 ROUND
100m Run
10 Wall Ball Ground to OH
10 Scap Pull-Ups
5/5 Hand Over Hand Ring Row (Single Ring)*
1 ROUND
200m Run
8 Wall Ball Push Press
8 Tuck-Ups
6/6 Single Arm Ring Rows
1 ROUND
400m Run
6 Wall Ball Front Squat
6 Hanging Knee Raises
8 Alt. Single Arm Ring Rows
*Using one Ring, Right Hand over Left for 5 Ring Rows, Left Hand over Right for 5 Ring Rows
Skill
ON A 10:00 RUNNING CLOCK…
Practice Pull Ups
Workout
EVERY 5:30 x 4 SETS
400m Run
30 Wall Balls
15 Pull Ups
-Rest with Remaining Time-