3 rounds for time of:

Run, 400 m

30 GHD Sit-ups

20 Wall Balls, 30/20 lbs, 10/9 ft

GHD Sit-ups / V-ups
Wall Balls, 30/20 lbs / Wall Balls, 20/14 lbs, 11/10 ft

TARGET SCORE
Target time: Sub 14:00
Time cap: 18:00

STIMULUS and GOALS
Stimulus is moderate intensity. Athletes should focus on steady pacing through all movements and should not get caught up in going unbroken on wall balls/GHDs. Small, planned rests can help them keep their overall intensity up.

This workout has a heavy emphasis on the lower body. Athletes need to focus on breathing and recovery early on to avoid blowing up and falling off the pace.

4 rounds for quality of:

10 L/10 R Dumbbell Rear Foot Elevated Split Squats, pick load

15 Seated Dumbbell Calf Raises, pick load

* Rest 1 min

Dumbbell Rear Foot Elevated Split Squats- moderate weight – maintain quality RPE 7
Seated Dumbbell Calf Raises- moderate weight – maintain quality RPE 7