WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
PREP:
Tabata Burpees
- 8 cycles (20:10)
STRENGTH:
DE Deadlift
- 20 x1 E:30 @80%
MetCon:
RxGOAL < 18:00 – CAP < 24:00
- 50 Thrusters #45/35
- 800m Run
- 30 Pull-up
- 1000m Row
- 30 Pull-up
- 800m Run
- 50 Thrusters