A) Accumulate:
20 Wall wall climbs
or
300m Bear crawl
–
B) Accumulate:
400m Walking lunges
–
C) 3 Rounds for time:
10 e.a Single db/kb row
15 “tricep” push ups
400m Run
–
Notes:
Part A – You have two choices here, there is no right or wrong here just a preference and/or wether or not you have a “safe” wall to do your wall climbs on. If you are going with the wall climbs make sure you are constant with the range of motion. Just because you start to fatigue doesn’t mean you start to short cut how far up you go.
–
Part B – Nothing fancy here, just keeping lunging until you have covers 400m. Again make sure the range of motion stays the same throughout.
Either mark our a 200m marker to go out and back or just do it in lots of 10-20m. Just making sure your heel goes over the line every time.
–
Part C – If you don’t have a db/kb for the single arm rows go for a barbell bent over row up to around 12-15 reps with a weight you can go unbroken with if fresh.
For the “tricep” push ups, keep your elbows tucked in nice and tight to the side of your body during the entire movement and making sure the range of motion is the same from start to finish.
