Warm up - couch stretch, straddle hamstring stretch, elevated pigeon stretch, calf/ankle stair stretch, spiderman stretch, 3 minutes easy jog, 3 x 50yd strides EMOM, 25-50yd sled push (light)
3 Rounds
Run (alternate with partner or work rest 1:1) These are all out efforts
400M
300M
200M
100M
*Rest 1 minute after each run and 2 min after the last 100M
For time:
10-9-8-7-6-5-4-3-2-1
Bench Press 205/125#
GHD SU + 2 (so 10+2, 9+2…)
DB Hang Clean 60s/40s
2 Rounds for time
500m Row
25 Burpees