Work

“Born To Run”

For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans @ 135/95
200 Meter Run, 15 Power Cleans @ 135/95
200 Meter Run, 21 Power Cleans @ 135/95

CompTrain

Endurance Benchmark

10 Minute Max Meter Erg Bike
Rest 3 Minutes
10 Minute Max Meter Erg Bike

Sub Erg Bike for any machine. This will be re-tested in the future as we are at the start of a new program.

Midline

21-18-15-12:
Weighted Sit-ups (anchored) @ 45/25 plates

After Each Set:
5 Walkouts
30 Second Superman Hold