Warm-Up:
Dynamic Warm-up/Burg WU
3 Rounds:
Row 250m
5 Pull-ups
15 Push-ups
10 Snatch Balance
Strength:
Pull-ups: 2 x 5, 1 x 5+
MetCon:
In 10 mins complete:
Run 1 mile, then:
*Max Burpees
*Release hands from floor at bottom of burpee, jump onto a 45# bumper with full extension at top.
Skill:
Wall-facing HSPU's, or just handstand holds
Endurance:
Run 2 miles at 80%
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