Warm Up
2 Rounds
20 Mountain Climbers
5 Plank to Squat
20 Jumping Jacks
5 Hanging Scap Retractions
 
Then 1×400 M run
5 minutes to practice kicking up, kip swings etc.
 
Met Con
Once for time (35 Min Cap)
50 Burpees
50 Toes to Bar
Run 1 Mile
50 HSPU
50 Burpees
 
Scaling Options:
T2B: Hanging Knee Raise or V-Ups
HSPU: (may be kipping or strict) to single Ab Mat, Pike position Push Ups w/ feet on Box or Push Ups
1 mile Run: 2000/1500M Row or 2 Mile Bike

Comments are closed.