7.13.2022

400m Run (Time)
Max Effort 400m Run

3 times
2 minute rest

Speed
3x 200 M Run 1 minute rest
3×100 m run 1 minute rest
Metcon (Time)
min 0-4
500 M Row for time
Metcon (Time)
min 4-8
2 RFT
10 Power Cleans 95/65 (135/95)
10 Push Ups
Metcon (Time)
min 8-12
3 RFT
5 front squats (same bar)
10 Wall Balls 20/14
Metcon (Time)
min 12-16
20 DL (same Bar)
200 m Run