Warm Up
2 Rounds
10 x Inch worm in place
1 minute x Plank
10 x Mountain climbers
1 minute x Plank
Followed by
Low lunge Stretch
10-12 x Toe Touches
4-5 x Walkouts
Followed by
30 x Banded Face Pulls
Strength
Push Press
Barbell
4 x 10-12 – Unbroken, take a lighter loadout for these. ~55%
KB/DB
Preferable to be double KB or DB
Same rep scheme as Barbell but if only doing single arm due to lack of gear then it’s 8 per side
WOD
4 Rounds for time
30 x Squats
20 x Push Ups
10 x Burpees
400 meter x Run
Emphasis on getting right back on the run after that last burpee.
Each round, instead of stopping try to recover as you are running, run a bit slower and find a pace that let’s you arrive back at the squats ready to go again.
Cool Down
Walk 400 meters