11/20/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 12 reps

Start with a somewhat light weight for set 1.

Go heavier for set 2.  Finish heavier than 11/14/23.

#2  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#3  Start a timer.

PART A

0:00 - Run as far as you can, out of a total of 800 meters

1:00 - REST 

2:00 - As many double unders as you can, out of a total of 150 reps

3:00 - REST

4:00 - As many Medicine Ball Wall Balls as you can, out of a total of 70 reps

5:00 - REST

6:00 - As many Inverted Rows as you can, out of a total of 70 reps

7:00 - REST

PART B

At 8:00 - in any order and any combination, do:

Run                                         800m minus how far you ran in PART A

Double Under                         150 reps minus how many reps you did in PART A

Medicine Ball Wall Ball         70 reps minus how many reps you did in PART A

Inverted Row                          70 reps minus how many reps you did in PART A

For the run, for example, if you ran 250 meters in PART A, you would have 

550 meters left over for part B.  If you did 60 double unders in PART A, you

would have 90 double unders left over for PART B.

PART B is continuous work.