10 Handstand push-ups
250/175 pound Deadlift, 15 reps
25 Box jumps, 28"/24" inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10'/9'
200 Double-unders
Run 400 meters with a 45/35lb plate
10 Handstand push-ups
250/175 pound Deadlift, 15 reps
25 Box jumps, 28"/24" inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10'/9'
200 Double-unders
Run 400 meters with a 45/35lb plate
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%