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Mon 7th September




WARM-UP


1 ROUND

  • 25ft High Knees

  • 25ft Butt Kickers

  • 10 Scap Pull-Ups

  • 10 Scap Push-Ups

  • 3 Wall Walks or 5 Inch Worms

Into...


1 ROUND

  • 100m Run

  • 3 Strict Pull-Up or 5 Ring Rows

  • :20 HS Hold or DB Overhead Hold

  • 3 HSPU Negative or 5 Pike Push-Up



HERO WORKOUT* "WADE"


FOR TIME

  • 1200m Run

Into...


4 ROUNDS

  • 12 Strict Pull-Ups

  • 9 Strict Dips

  • 6 Strict Handstand Push-Ups

Into...

  • 1200m Run *Vest Optional


(Score is Time)


OPTIONAL COOL DOWN


FOR RECOVERY

  • 5:00 Foam Roll Upper Back

  • 5:00 Foam Roll Quads

(No Measure)



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