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)