I. Run 400m
II. Coaches Choice
Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (back rack).
10 steps x Walking Lunges (Back Rack)
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Complete 4 rounds for time of
5 x Bar Muscle-ups
15 x ‘American’ KB Swings (24/16)
21 x Wallball (20/14)
Notes: Scaling for bar muscle ups will be 2 x chest-2-bar pull-ups or current level of pull-up progression.
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