COMPETITORS
1. Warm-Up
4 Slow Rounds
Run 200m
20ft Handstand Walk
(Round 2 40ft, Round 3 60ft, Round 4 80ft)
2. Back Squat 5×3 @80%
3. 3 Rounds
15 KB Swings 70/53
15 Chest to Deck Push-ups (Keep them strict)
50 Double-unders
RX
1. Warm-Up
4 Rounds
Run 200m
Walk 10′ on your Hands
Add 10′ to your handstand walk each round.
If you can’t walk on your hands perform 10,20,30, and 40sec HS Hold.
2. Back Squat 5×3
All 15 reps at 80%.
3. 3 Rounds
15 KB Swings, 53/35#
15 Push Ups
50 Double Unders
SCALED
1. Warm-Up
4 Rounds
Run 200m
20sec Plank Hold
Add 10sec to your Plank Hold each round.
2. Skil: Back Squat
3. 3 Rounds
15 KB Swings
15 Push Ups
100 Single Unders