Outdoors Primarily
Warm-up
In 3:00 Complete:
200m Run
30 Air Squats
AMRAP Singles or Double Unders
Rest :30
In 3:00 Complete
200m Run
10 Burpees
AMRAP Double Unders or Attempts
Mobility
Standing calf stretch against DB
Kneeling couch stretch (grab foot or use rope)
WOD
800m Run
18 Alt. Single Arm Clusters 50|35
80 Double Unders
600m Run
16 Alt. Single Arm Clusters
60 Double Unders
400m Run
14 Alt. Single Arm Clusters
40 Double Unders
200m Run
12 Alt. Single Arm Clusters
20 Double Unders
Level 2- 40|25
Level 1- 30|15
ADV – 70|50, Heavy Rope
Extra Work
21-15-9
Deadlifts 275|185
GHD Sit Ups
*Sub V-Ups and scale weight as necessary
L4 – 255|155
L3 – 225|135