Warm-up Bear Crawl 30 battle rope 50 jump rope 50 V-upS 10 Sampson Stretch w/ twist 10 pass throughs 10 c pass throughs 10 tripod stretch 10 scorpion stretch Skill work Echo bike 10 Rds 30 sec on / 30 sec off then 3×1 min plank w/ weight WOD 20 min AMRAP …
2.42 mile walk Time: 43:40 (18:00 average per mile pace, 305 calories, 97 bpm)
2.11 mile walk Time: 40:23 (19:04 average per mile pace, 419 calories, 97 bpm)
Rest
Skill Work 12 min EMOM 5 back squats (115#) WOD 12 min EMOM 10 k2e 10 burpees to plate 10 alt pistols Total: 3 rounds + 2 burpees
WOD 25 air squats 300m row 10 bench press (95#) 300m row 10 push press (95#) 300m row 10 bench press (95#) 300m row 10 push press (95#) 25 air squats Time: 14:48
Rest
2.37 mile walk Time: 42:14 (17:46 average per mile pace, 301 calories, 98 bpm)