100m prowler.jpg

Warm Up: Down and Backs

2 Rounds: 

  • 100 Jump Rope
  • 10/10 Front/Lat delt raise (light) 
  • Spiderman walk
  • Palio Chair (30sec) 

 

  • 400m Run
  • 30 WB
  • 30 T2B/ Knee Raises 
  • 30 Hang Power Cleans/ Db Snatch 
  • 30 Sit Ups
  • REST 2 min
  • 200m Run
  • 20 WB
  • 20 T2B/ Knee Raises
  • 20 Hang Power Cleans/ Db Snatch 
  • 20 Sit Ups
  • REST 2 min
  • 100m Run
  • 10 WB
  • 10 T2B/ Knee Raise
  • 10 Hang Power Cleans/ Db Snatch
  • 10 Sit Ups

*Goal is to go as fast as possible through each segment*

 

Cashout:  Coaches Choice