A – PREP
3 Rounds of – 10 Kick Throughs, into Crab Reach, 2x WGS
B – CONDITION
Sprint through, then rest the time needed. Keep your RPM’s the same as round 1 – if dropping, take more rest.
12/9c Bike
Sprint
8 Pushup & Donkey Kick over Hurdle
Keep hands in middle of hurdle
10 MB Jump Squats (cap50)(cap30)
Hold weight in front rack
10 Jumping Lunges
Drop the weight and go!
5 Burpee Pullups
Use Mini-bars if needed!
Follow Conditioning, the transition is:
1m L/R TGU (5s each position)
D – STRENGTH
WEEK 1
Perform 1-3 Warmup sets before you begin your main sets.
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