OPT 7 Feb

Training (245p)

Warm-Up

A. Big Lap

B. 7m Z1
-6 BB Jump Squats
-6 Good Mornings

-6 Back Extensions
-6 Heavy KBS
-20 DU's

C. Moblity

D. Pistol Practice (3m)

10 min amrap @85%
2 muscle ups
3 hspu
15 wall balls
30 double unders
*4+5WB

Rest 5 min
10 min amrap @85%
run 400 meters
5 burpee pull ups
5 jump over 20" boxes
*3+Run

Rest 5 min
10 min amrap @85%
Row 250 meters
5 kb snatch/arm 1.5 pood
10 ghd sit ups
10 push ups
*3+150m Run

Post Workout
A. HS Walk Practice (1 Max HS Walk)
B. HSPU (1 Max Set to 8" Deficit, 6 Reps)