Sunday
Warm-up
4 ROUNDS*
100m Run
8 Sumo DB Deadlift
8 DB Bent Over Row
8 DB Arnold Press
50ft OH Carry*
100m Run
8 Sumo DB Deadlift
8 DB Bent Over Row
8 DB Arnold Press
50ft OH Carry*
-10min Cap-
*Increase pace each round
**Hold both DBs overhead as athletes walk the 50ft
Workout
Metcon (Time)
FOR TIME
800m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
400m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
200m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
800m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
400m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
200m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
*Sumo stance for DB Muscle Clean
Cool Down
5:00 Foam Rolling Focus on Upper Back and Lower Legs