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B_Ash: Overhead Walk |
3 Rounds:
5 Strict Pull-ups
10 OH Squats
Dynamic Warm-Up/Burg WU
Strength:
DE Wide Stance Box Squats: 12 x 2, 50% + bands
Speed DL: 10 x 1, 50% + bands
MetCon:
For Time:
100 Wall Ball 20#
--Every minute do 1 Rope Climb, 15'
Endurance:
Run or Row: 10 x 200m, 60s rest (keep same pace on all runs)
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