CAP60
Warmup:
5 min smooth bike
5 min of dynamic work – athletes choice
+
3 rds
3 inch works
6 push-ups downward dog
12 box step ups
200m run
+
2 rds
15 banded hip thrusts
15 pvc dislocates
15 banded Good mornings
30’ banded side steps each direction
+
3 rds of
5 strict pull-ups
10 push-ups
15 air squats
MAP training @70-80%
AMRAP 8
3 sandbag over shoulder 150/100
60’ sandbag bear hug Carey
9 wall ball ghd sit-ups
12 wall balls
Rest 3 min
5 rds
50’ sled push
50’ sled pull (hand over hand pull to you)
50’ HS walk
25’ inch work
25’ burpee single leg alt broad jump
25’ DB bear crawl 50/35’s