2 Rounds of:
:20 HS Hold
200m Run
20 Hollow Rocks
10 Push Ups
QUALITY TIME
Wall Walk Efficiency (See Coaches Note)
GET FIT
EMOM 30 of;
For Total Reps
Min 1 - Wall Walks
Min 2 - Calorie Row, Bike, or Ski
Min 3 - Push Ups
Min 4 - Calorie Row, Bike, or Ski
Min 5 - Rest
COMPETITORS EXTRA
For Time
30-20-10 reps of:
GHD w/ Medball 20/14
Bench Press 185/125
COACHES NOTE:
Here is a basic progression to work on making the Wall Walk more efficient: Press up from bottom to hands and knees, Reach feet towards wall before moving hands, Move "weak side" arm first and continue up the wall. Once your reach the top, immediately tap the last hand and switch directions. Come down quickly and safely to bottom position. Repeat. Athletes that don't possess the skill or strength don't need to go all the way to the top.
ATHLETES NOTE:
During the workout, feel free to pair up with another athlete using a different machine. Then you can use one on minute 2 and the other on minute 4, giving you more variance throughout.
BODYBUILDING WORKOUT
Legs
- Front Squat (4 x 8-12 reps)
- Leg Press or Lunges (4 x 8-12 reps)
- Hack Squat (4 x 8-12 reps)
- Straight-leg Deadlifts or Banded Leg Curls (4 x 8-12 reps)