400m Run
20 Alternating Bird Dogs
5 Wall Climbs
20 Hollow Rocks
10 Strict HSPU or Push Ups
GET STRONG (12 Min)
Strict Press
Every :90 for 12:00 Complete a set
4-4-3-3-2-2-1-1
GET FIT (15 Min)
3 Rounds
500/450m Row
24 KB Swings 53/35
12 Burpee Box Jump Overs 24/20"
15 Min Cap
COMPETITORS EXTRA
Every 2:00 for 14:00
30' HS Walk
8 Strict Dips
both movements in 2:00 window
ATHLETES NOTE:
Even though it's only 3 rounds, this will be exhausting very quickly. Set a pace early that you think is maintainable, and if you can ramp it up later on, hit the gas near the finish.