| Warmup 3 rounds 5 high stepups/leg (no weight) :10 handstand hold :30 crush hold |
| Speed Work 8:00 EMOM 1 single leg vertical leap/leg |
| Workout 5 rounds for time of: box stepups 10 handstand pushups (or pike) 100m crush carry no equipment–20 total box stepups kb/db–16 total box stepups barbell-12 total back rack stepups rx would’ve been 2 35/25 dumbbells in the farmer’s grip, and 24/16kg kb for the crush carry rx+ would’ve been 2×50/35, and 32/24 if I had programmed this as a barbell, it would’ve been 75/55 as rx and 95/65 as rx+, and then 1:00 front rack hold. |
| Extra Work 20:00 of: :45 @5 mile pace :15 @2 mile pace |
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