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Wednesday 10.18.2017

POSTED ON October 17, 2017

Wednesday | 10.18.2017

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Warm Up:

7/7 KB high pull 
50ft single arm carry KB overhead L/R
50ft bear crawl
5 hollow to arch kips

x2-3 sets

Strength:

A. EMOM 10min 6-8 Kipping pull ups

Level 1 (RX)

30min Aerobic Pace (Flow Session)

100ft Overhead Plate Lunge 45/35
100 single unders
10 strict HSPU
400m run
20 half burpees
5 bar muscle ups
500m row

Level 2 (Intermediate)

30min Aerobic Pace (Flow Session)

100ft Overhead Plate Lunge 35/25
100 single unders
10 Kipping HSPU
400m run
20 half burpees
5 bar muscle up transitions from a box
500m row

Level 3 (Beginner)

30min Aerobic Pace (Flow Session)

100ft Overhead Plate Lunge 25/15
100 single unders
:15 handstand hold
400m run
20 half burpees
5 bar muscle up transitions from a box
500m row

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