Primer: 3 Rounds x 30s of each
Running Single Unders | Samson Stretch | Hollow Hold | Shoulder Taps | Good Mornings
Strength: 20 Turkish Get Ups For Quality (Sets of 3-5 per side)
WOD: AMRAP 6 x 3 Rounds
100 Double Unders
75 Mountain Climbers
50 Weighted Step Back Lunges @ 50/35
25 V-Ups
3 Minutes Rest between Rounds
Bodyweight:
100 Double Taps
75 Mountain Climbers
50 Lunges
25 V-Ups
Bonus:
8 to 12 – 400m Runs at your 5 -10 seconds under your PR Mile Pace. 90s – 120s rest between rounds.
6 Minute Mile: 1:20 – 400M Pace
7 Minute Mile: 1:35 – 400M Pace
8 Minute Mile: 1:50 – 400M Pace
9 Minute Mile: 2:05 – 400M Pace Pace
10 Minute Mile: 2:20 – 400M Pace
11 Minute Mile: 2:35 – 400M Pace
12 Minute Mile: 2:50 – 400M Pace