WARM
std warmup
2 rounds
{
5 pullups
2 HSPU
}
250m row
MAIN
Partner workout. One works while other rests
A. 2k row, no more than 500m each per increment
350, 350, 300 - 7:15 total
5 min rest
B. 5 rounds for time
{
5 Strict C2B Pullups (did all these sets strict, unbroken)
7 Strict HSPU (did all these strict, broke on last 2 sets)
12 Wallball 25# (did 1st set at 25#, others at 20#)
}
5 min rest
C. Work to a heavy triple DL in 12 min
warm: 5x135, 5x185
main: 4x225, 3x275, 3x315, 1x335
5 minute rest (we only gave it about 2-3)
D. 800m run
Total time: 53:30
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