3x
200m run
10 pull ups
200m run
10 push ups
Skill/Stabilizer:
8 minutes toes to bar
Strength:
Strict press
2x10
2x8
3x5
Super set each set with 10 front raise plate raises
Metcon:
Our version of a long run
3-3-3 - red line back
5-5-5 - red line back
7-7-7 - red line back
* PICK ONE of the above time domains, and for which ever one you pick, you will run the first minutes at a comfortable pace, the second set of minutes should be a faster pace, the third set of minutes should be a uncomfortable pace, then you will turn around and red line or run very fast back so that if you choose to run the 3's, you ran 9 minutes out, and you want your back time to be under 9 minutes
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