Prep
Alternate warm-up
3 each Spiderman Lunge
then 3 rounds:
– 10 total Bodyweight Lunges
– 5 Burpees
– 1:00 Jump Rope Practice
A.
Conditioning
0:00 – 9:00
Bike, Row, Light Jog, Single Unders – you can split 9:00 between multiple pieces in 3:00 increments.
9:00 – 18:00
Odd Object Carry x 30 Meter sets.
18:00 – 27:00
Bike, Row, Light Jog, Single Unders – you can split 9:00 between multiple pieces in 3:00 increments.
27:00 – 36:00
Odd Object Carry x 30 Meter sets.
– Goal: Today is intended to be low-intensity aerobic training, let your intensity be dictated by your ability to nasal breath.
*Odd Object Carries = Yoke Carry, Atlas Stone or D-Ball Carry, Mixed Weight Farmer Carry, Sandbag Carry
B.
Wall Sit
Who can hold the longest?