A] Running Mobility
B] Tabata Interval (20/10)
Use a running Machine or Hill and Sprint at Max for 20 Seconds, Rest for 10 Seconds
8 Sets
C] WOD
20 minute Amrap
2* Pull Ups
2* Wall Ball
200m
* Each Round Increases by 2 reps so RD1 = 2,
RD2= 4, RD3= 6 and so on in Time Cap
Running Stays a constant 200m
4 comments:
8 FullRounds
+ 18 Pull Ups Green Band
+ 18 Wall Ball 9Kg
8 rounds
+ 18 pull ups (green band)
+ 18 wall balls (6kg, then scaled to 3kg)
+ 1 lap
10 rounds + 12 pull ups Rx
Plus a broken treadmill or 3!!
DAN
10 rd's + 12 pull ups Rx'd
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