4 rounds: 3 minute AMRAP 8 front rack box step ups 115/75 rx. 95/65 sc. 75/45 bg 10 hand stand push-ups 24 double unders
11/29 3 rounds: 600m run 200m sprint 400m run 100m sprint No rest in between rounds. 600m and 400 runs should be done at your one mile pace. Sprints are max effort.
A) overhead squat: 5-3-1-2-4-6 5 reps/3 reps/1… as heavy as possible B) complete the following exercises Tabata style (8 rounds of 20 seconds of work/ 10 seconds of rest) Push-ups Air squats Pull-ups Sit-ups