Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
2. Run Prep
3. 🍃👨🌾“Popeye’s Farm II”👨🌾🍃
Teams of 3:
200 Meter Farmers Carry 70/53
800m Run as Team
200 Meter Farmers Carry
👉Break up reps/carries as needed. One athlete works at a time for push-ups. Do Carries together as a team, one person carries and others walk behind and switch out as needed to go as fast as possible.
LIII: Ring Push-ups
LII: 53/35 Kettlebells, Scale Push-ups as needed
LI: scale Farmers Carry and push-ups as appropriate. Athlete is responsible for 15 Calorie Row, 15 Push-ups each round.