WARM UP: 3 ROUNDS
5 Burpees
10 Wallballs
15 Sit Ups
-then Mobilize-
:30 Hamstring Stretch R/L
:30 Seal/Cobra Stretch
:30 Squat Hold
Strength/Skill:
:40 on/:20 off x 5 min
Sprint Row
Rest 2 Min
:30 on/:30 off x 5 min
Handstand Hold (modify to push up hold if needed)
Workout:
Every 4:00 x 16 Min
3 rounds
9 thrusters 75/55
9 pull-ups
0-4:00
9’s
4:01-8:00
12’s
8:01-12:00
15’s
12:01-16:00
18’s
*If at any point you are unsuccessful at complete 3 rounds of the prescribed rep count go back to the number from the last completed rep count and use that as your target during each of the following 4 minute clocks.
EXTRA:
Row 750m
Rest 2 min
Row 750m
Rest 2 Min
Row 500m
Rest 2 Min
Row 500m
Rest 2 min
Row 250m
Rest 2 min
Row 250m