a) WARM UP:
- Run 400m (sprint the last 50m)
3 rounds of:
- 10 air squats
- :30 sec front plank
- :30 sec Left side plank
- :30 sec Right side plank
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b) STRENGTH:
- Build to a heavy yoke carry for 2 full lengths of the gym (20m one way) (15 mins) **concentrate of breath work and trunk stability
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c) WOD:
Every 2:00 mins for 30 mins
- Station 1: 20 hollow rocks
- Station 2: 4 full lengths of the gym (20m) carrying a sandbag/dball – carry it any style
- Station 3: 0:30 unbroken handstand hold (up scale: free standing hs hold for 10 seconds)
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