Warm-up:
Run 400m
3 rounds not for time…
5 pull-ups
10 push ups
15 squats
Then…
Bear crawl down
Zombie walks back
Strength:
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)
WoD:
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Russian Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Russian Kettlebell Swings
300 Meter Run
Mobility:
LAX to pec and shoulders
Banded shoulders
Roll posterior