Metcon:
Each for time
Run 4×1000 m
Rest 3 mins between efforts.
Option B:
4 Rounds
20 Dumbbell Snatch 50/35lbs
30 Dumbbell Walking Lunges (hold DB anywhere)
20 GHD Situps
Accessory Work:
3 rounds for quality of
Pull-up Bar Dead Hang, 1 min
15 Barbell Bent Over Rows, pick load
20 Banded Lat Pull Downs
12 Weighted Feet Elevated Ring Rows, pick load
Mobility:
3 min calf/achilles smash, per side
