2 Rounds of:
:30 Plank Hold Shoulder Taps
:30 Toe Taps to Wallball
:30 Wallballs
GET STRONG (15 Min)
Front Squat
For Time Complete 15 Reps @ 75% then
Complete 10 Reps @ 85% then
Complete 5 Reps @ 90%+ Break sets as needed
15 Min Cap
GET FIT (20 Min)
Every 4:00 for 20:00
400m Run or 500m Row
Pace to complete in negative splits
COMPETITORS EXTRA (10 Min)
AMRAP 10
5 Bar Muscle Ups
10 S-DB Box Step Ups 24/20" 50/35
15 Toes to Bar
10 S-DB Box Step Ups
ATHLETES NOTE:
Straight up Running intervals today. 400m x 5. Your first 400m should be at a casual Metcon- like pace. Then your job is to decrease your finishing time by at least :01 for each interval after. The last couple should be tough.