Sept 20, 2018 Posted on September 19, 2018September 19, 2018 by glennstake 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 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 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) Share this:TwitterFacebookLike this:Like Loading...