400m Run
Then
2 Rounds of:
10 S-Leg RDLs
:20 HS Hold or Plank
15 Glute Bridges
GET STRONG (12 Min)
Romanian Deadlift
In 12:00 Complete the Following Sets:
12-12-9-9-6-6
Build weight across sets
GET FIT (20 Min)
AMRAP 20 of:
250/200m Row or 200m Run
20 Shoulder to Overhead 95/65
20 AB Mat Sit Ups
COMPETITORS EXTRA
Every 2:00 for 8:00
200m Run
Max Rep Alt DB Squat Snatch in Remaining Time 70/50
ATHLETES NOTE:
Don't fall into the redline trap on the Shoulder to OH. Breathe smooth through each rep and break as needed. If you find yourself blown up at any point, use the Row as a breather.