Base Endurance + Strength: Week 11 of 12, Wednesday
Prep
5-4-3-2-1
15′ Rope Climbs
Wall Walks
Gymnastics
10-8-6-4-2
Bar Muscle-ups
*15 Yard Handstand Walk Before Every Round
Conditioning
5 Rounds
200 Meter Run
5 Deadlifts (335/235)
Rest 30 Seconds Between Rounds
Hard But Controlled Effort On The Run
Accessory
3 Rounds
20 GHD Sit-ups
20 Back Hypers
Row
35 Minute Easy Row
