WOD
Conditioning
For Time (35 min cap), break up the following reps anyhow until complete:
Rx
100 HR Pushups
100 Abmat Situps
75 Pullups
75 KB Swing (53/35)
Rx+:
100 HR Pushups
100 GHD Situps
100 Pullups
100 KB Swings (70/53)
The goal is to never stop moving, pick sets and reps that allow you to move at low intensity but constantly.
Extra
Alternating:
Bench Press: 3 Sets to 5RM, then -5% x 5, -10%x5
Horizontal Ring Row: 5×12
4 sets – 8 step lateral wall HS walks in each direction
4 attempts at 20 ft. zig zag HS Walk (offset 4 cones or plates ~2 feet)
End of Session: 4×6-10 Glute ham raises