| Warmup Get everything set up, then run through a mini version of this: 150 run 50m front rack carry Right into 1 round of: 10 bjo 10 situps Right into 1 round of: 20 spdu/hs walk bike for remainder of 2:00 |
| Workout Waterfall day! 0-10:00 For time 200m run 200m front rack carry 2x purple/yellow 200m run Rx+2x green/purple 10-20:00 5 rounds for time with a 9 minute cap: 15 Box jump overs 24/20 15 situps Rx+10 GHDs 20-30:00 AMRAP Bike cals–start every 2:00 (including beginning) with 20 side plank dip ups (total) Rx+ instead of SPDU, do 20 feet of hs walking every 2:00 |
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