9.26.18

Core

3 Rounds
:30 Hollow Rock
:30 Superman
:30 Hollow Hold
:30 Superman Hold

Conditioning

Metcon (2 Rounds for reps)

With a continuously running clock
0:00-4:00
Run 400 M
Max Burpees
4:00-5:00 Rest
5:00-9:00
Run 400 M
Max Pull-Ups
9:00-10:00 Rest
10:00-14:00
Run 400 M
Max Burpees
14:00-15:00 Rest
15:00-19:00
Run 400
Max Pull-Ups
19:00-20:00 Rest
Run 800 M…Finish Hard!

Sam Bowles