Run, Wallballs
Warm-up
Warm-up
Arm/Leg Swings
2 rounds of:
250m Run
15 Abmat Sit-ups
15 Straight-leg Deadlifts (empty bar)
2 rounds of:
250m Run
15 Abmat Sit-ups
15 Straight-leg Deadlifts (empty bar)
Metcon
Run, Wallballs (Time)
Run 200m
40 Wallballs
Run 400m
30 Wallballs
Run 600m
20 Wallballs
40 Wallballs
Run 400m
30 Wallballs
Run 600m
20 Wallballs
Weightlifting
Deadlift (Every 2:00, 5 T-n-G reps, Ascending)
Post weight of heaviest set
