6WLT
S w/u
-
12min alt EMOM
9/12cal Row
7x burpee over row
10x GS @ 16/23kg
-
W2H BS (85%)
3x BS @ 80-85% + 8x heavy KBS
5 sets, 3min rest between
-
60x DL @ 85-135# +
50x Wall ball @ 12/20# +
40x Ball slam @ 30/50# +
30x box jump @ 22/24” +
20x BB thruster @ 65/95# +
10x pull up
for time
* * all reps must be completed before moving onto the next movement * *
-
4x 30/30 hollow hold
2nd training session:
60min low impact aerobic work @ 60% max heart rate