Warm up
3 rounds for time
Run 200m
10 push ups
8 suitcase deadlifts(light)
2 wall walks
Conditioning:
40 min AMRAP
Run 400m
2 rope climbs
:30 hollow hold
Farmer carry 80ft(pick load)
Dbl OH Kb walk 40ft ( pick load )
50 double unders
10 pushups
Intent- this should be done at a comfortable flow pace. take it easy and enjoy its a long one.
- substitute rope climbs with 5 pull ups and double unders with 100 single unders