WARM UP
5:00 bike
3 rounds:
10 kip swings
10 ring rows
10 meter walking lunge
SKILL
Deadlift
5 x 3
*Build to heavy
WORKOUT OF THE DAY
For time:
800 meter run
3 rounds:
10 calorie assault bike
15 pull ups
20 reverse lunge wall balls
800 meter run
RX: (20/14)
*Athletes should pace the first 800 so they can attempt fast unbroken rounds on the triplet. Heart rate should be near max when they go out for the final run. 20:00 time cap.