Im only going to be programming M/T for competitors. To program Wednesday and give you a 1 day rest before a 3 day competition makes no sense to me. Obviously some of you will train anyway…
Warm up:
20 bar facing burpees
walk 1 min-ish
30 bar facing burpees
walk 1 min-ish
A. 2 back squats + 8 wallballs+4 chest to bar every :90 x 18 minutes (if competing on team; synchro the wb and ctb portion)
B. Every 6 minutes x 4 rounds
200 m Air runner+40/30 cal bike
C. Class if you like. Not the skill.
Tuesday:
warm up:
10 min light jog
A. 10 rounds
1 legless
4 db snatch 100/70
7 hspu
B.
40 hollow rocks
40 ghd sit-ups
40 wallballs 30/20 to 10’
C. Class. Not the skill.