Tuesday-

15 min easy pace

Run 200m

30 sec Passive Hang from Rings

30 sec HS Hold

30 sec Hollow Hold

+

Forearms warm up

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

+

10 min @ aerobic effort

Run 200m

15 DB Thrusters, 45#/H

10 GH Sit Ups”

Rest 5 min

10 min @ aerobic effort

10 Burpee Box Jumps, 24”

15 Russian KB Swings

Rest 5 min

10 min @ aerobic effort

50 Double Unders

10 Front Squats, 135#

5 Muscle Ups

Warm up
Done 5 rounds.

Fore arm prep done. Actually a little tight and sore today. Weird.

Metcon 1
3 rounds +50 meters

Metcon 2
6 rounds

Metcon 3
3 rounds +27 DUs

Legs were really really sore, could not have really pushed the speed much, just kept it at a consistent aerobic pace thru out.