Warm-up
Inch worm
Straight leg bear crawl
Push-up
False a grip hang (loose fingers) 30 sec
Pike push up
Ring row
Practice HS.
Metcon Prep:
Hell slides on wall
March (slow, jogging, running)
Falling v Leaning
RKBS
KBS
3.2.1.Go!
Metcon (5 Rounds for reps)
Handstand push-ups
Ring rows
5 rounds of max effort sets
*Rest as needed between sets.
**Scale up or down to keep reps above 8 but below 20.
Metcon (Time)
Run 200m
15KBS
5RFT
*This is an all out sprint.
** Keep runs under :45 and KBS unbroken w/confidence.