Friday Apr 11, 2025
BF Benchmark #1: The Mile
Strength
E3M12M
3 Tempo Front Squats (3.2.1.0)
20s Handstand hold
MetCon
for time
FITNESS
0-10min -
Run 1600m for time
10-16min, AMRAP:
5 Banded Push Ups or Box Push Ups
5 Ring Rows or Banded Pull-ups
5 Banded Push Ups or Box Push Ups
20 alt Step Ups 24/20
PERF / COMP
0-10min -
Run 1600m for time
10-16min, AMRAP:
5 Pull-ups
10 Push Ups
20 alt Step Ups 24/20
