For Time
400m Run
40 V-ups
40 Overhead Squats 135/95 lbs
40 Shoulder to overhead 135/95 lbs
TC: 20 minutes
Score:
KG: 60/43
Scaling Options
Beginner
200m Jog
40 Abmat situps
20 Overhead Squats @ light
20 Shoulder to overhead @ light
40 Abmat Situps
Intermediate
400m run
40 Knee tucks
20 Overhead Squats @ 95/65 lbs
20 Shoulder to overhead @ 95/65 lbs
3 sets
20 band neutral grip bicep curls
20 band pullovers
20 band pull aparts