1.) Lurong Burner Sprint (Warm up;)
5 rounds, 7 minute cap
Level 3
20 Double Unders
10 Burpees
Level 2
10 Double Unders
10 Burpees
Level 1
30 Single Unders
10 Burpees
2.) 3 x 800m Run
rest 3 minutes
*3.) For time
100 ft. Handstand Walk, 10′ increments
*4.) For time
Row 30 cal
2:00 minute Deadlift Hold 315/205lb
30 Strict HSPU
5.) 5 Rounds
10 GHD Sit-ups
10 Broad Jumps
10 Hip Extensions
5 rounds, 7 minute cap
Level 3
20 Double Unders
10 Burpees
Level 2
10 Double Unders
10 Burpees
Level 1
30 Single Unders
10 Burpees
2.) 3 x 800m Run
rest 3 minutes
*3.) For time
100 ft. Handstand Walk, 10′ increments
*4.) For time
Row 30 cal
2:00 minute Deadlift Hold 315/205lb
30 Strict HSPU
5.) 5 Rounds
10 GHD Sit-ups
10 Broad Jumps
10 Hip Extensions
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Pauly VanderKelen
3:57 L3
3:11 / 3:19 / 3:17 / 100ft. HSW in under a minute / Row, DL hold, and strict HSPUs complete / Butterfly C2B skill work
2
0
Theresa Rosenquist
4:36 LIII
Now the 800s didnt go nearly as well. On the curvy TM: 6:24/6:28/6:50 - UGH!
1
0