“You didn’t make all those sacrifices to just stay the same.”
Primer:
60s Shuttle Runs | High Knee’s | Butt Kickers | Figure Four | Power Skips | 20s Dead Hang
60s Row | 20s Scap Pull Ups | 30s Samson Stretch | Rd of Cindy
60s Row | 20s Dead Hang | 30s Superman Hold | Rd of Cindy
60s Row | 20s Arch to Hollow | Rd of Cindy
2-3 Rounds gradually raising intensity
200M Run | 10/7 Cal Row | 5 Chest to Bar
WOD: “Blade Runner”
On The 4 Min x 6 Rounds
400M Run
15/12 Cal Row
12 Chest to Bar Pull Ups
Performance: 8 Chest To Bar
Fitness: 400M Run | 15/12 Cal Row | 12 Pull Ups
Fit Light: 200M Run | 12/10 Cal Row | 8 Jumping Pull Ups
Bonus:
1.Strength: 3 Rounds:
100M Farmers Carry | 50 Ft HS Walk or HS Walk Practice
200M Sled Drag | 50 Ft HS Walk or HS Walk Practice
2. 5 x 5 Strict T2B then
10s TTB Static Hold (at Top)
10s Negative (rest as needed)