Saturday
Warm-up
Warm-up
1 ROUND
25’ Toy Soldiers
25’ Knee Hugs
25’ Quad Pulls
25’ Samson Lunges
10 Scap Pull Ups
10 Box Step Ups
25’ Toy Soldiers
25’ Knee Hugs
25’ Quad Pulls
25’ Samson Lunges
10 Scap Pull Ups
10 Box Step Ups
1 ROUND
25’ High Knees
25’ Butt Kickers
25’ Toe Walk
25’ Heel Walk
10 Scap Pull Ups
10 Box Jumps
Skill
Metcon
3 SETS FOR QUALITY
5-7 Kip Swings
:20 Active Bar Hang
5-7 Kip Swings
:20 Active Bar Hang
Immediately Into…
3 SETS FOR QUALITY
3-5 Kipping Pull-Ups w/ Intentional Push-Away at the Top
(No Measure)
Workout
COMBUSTION (Time)
FOR TIME*
400m Run
30 Pull-Ups
30 Box Crawl Overs (30/24)|(24/20)
800m Run
15 Box Crawl Overs
15 Pull-Ups
400m Run
30 Pull-Ups
30 Box Crawl Overs (30/24)|(24/20)
800m Run
15 Box Crawl Overs
15 Pull-Ups
*If you have a 20lb vest, wear it.
(Score is Time)
Optional Cool Down
Metcon
FOR RECOVERY
5:00 Roll Out Upper Back & Lats
5:00 Flow Stretching
5:00 Roll Out Upper Back & Lats
5:00 Flow Stretching
(No Measure)
or…
OPTIONAL FINISHER
2-3 SETS FOR QUALITY
20 Empty Barbell Upright Rows
20 Empty Barbell Supinated Bent Over Rows
20 Empty Barbell Strict Press
(No Measure)