A. General
Easy 200-400m run
(Bike equal to group running time for those who can’t run)
B1. Specific (Running drills)
4 x 25’ Walking High knees (2/leg): https://youtu.be/qzXhpXykIYI?t=51
3 x 25’ A skip: https://youtu.be/A7r6yCpmSrA
3 x 25’ “Butt Kicks”: https://youtu.be/xRjl6d9mtCo
3 x 10’ High knees into running (not far)
B2. Specific (DBs)
3-6 DB push press, heels stay on ground
3-6 DB Thruster, Heels stay on ground
3-6 DB devil press, heels stay on ground
4 rounds for time
20 DB Push Press
400m Run
15 DB Thrusters
500m Row
10 DB Devil Press
Rest 60 seconds
DBs: 2x 50/35 lbs
TC: 30 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
@ 25/15 lbs
15 DB Push Press
200m Run
10 DB Thrusters
250m Row
5 DB Devil Press
Intermediate
in Pairs
For Time @ 2x 50/35lbs
100 DB Push press
100 DB Front Squats
100 DB Devil press
One partner runs 400m while partner 1 works on accumulating reps.
EMOM 10 minutes
Odd: 100' Farmer Carry @ mod
Even: 100' Sled Push @ walking