Warm-up:
Run 200m
at 100m perform 15 Air Squats
at 200m perform 15 Sit-ups (at the box)
Run 200m
at 100m perform 15 Good mornings
at 200m perform 15 push-ups (at the box)
-then-
Static Holds
5 Rounds
Alternate these movements:
– Hollow Rock — QUICK SCALE: Bend Knees to keep back supported by the ground.
– Superman (arms + legs off the ground)
15sec Each Movement + 15sec Rest
Time-cap 20m
3 Rounds For Time:
Run 200m with medball 10/6 kg
20 Medball wall sit-ups 10/6kg
Run 200m with KB (24/16kgs)
20 KB Sit-ups
Competitors:
Back Squat
5×3
Heavier than last time 3’s
