1. Warm-up
5 Steady Rounds
10 Push Ups
10 Heavy Wallballs 30#
Run 200m
9:29
3. Strength Accessory
Deficit Push Ups
8×10
Place hands on 4″ plates and lower chest between them to the floor
Ub
4. Met-Con
4 Rounds:
30 Wallballs 20/14lbs
50′ Sled Push
Wallballs must be unbroken each round
Sled Push should be 25′ out and back, with a very challenging weight
Time: 13:08
Sled plus 6 plates. 2 times high, 2 times low.
5. Bitch Work
Sprint 50m x 10
Rest as needed
10 sec each, 22 km/hr
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