Warm-up
1 ROUND
400 Meter Run
20 Sit Ups
20 Air Squats
400 Meter Run
20 Sit Ups
20 Air Squats
Workout
Metcon (4 Rounds for reps)
EVERY 4:00 x 4 SETS
400m Run
15 Ground to Overhead
10 Push-Ups
400m Run
15 Ground to Overhead
10 Push-Ups
(Score is Time Each Set)
Optional Finisher
Metcon (AMRAP – Reps)
FOR QUALITY
Accumulate 3:00 Hollow Hold
Accumulate 3:00 Hollow Hold
Every time your break do 10 hammer curls each arm
