Like a Baby Gecko

Competition Class

Strength

SKILLS&DRILLS

CONDITIONING

400m sled push 100/55
*find a partner, you go, they go until 400 is done
Rest 5min
200m empty sled push
*same as 400 w/ partner
Rest 2min, repeat 200m

CORE

3 Rounds for Quality
7 Strict T2B + 7 Strict KTEs
1min side plank hold w/ reach under & rotate
10 Pallof Press on single leg 1/4 squat (ea)

UPPER STRENGTH

E2M14M
3 Bench Press @ 55% + bands
5 Strict Pull-ups (heavy as possible or C2B)

 

MetCon

CLASS

HATCH W7D2
Back Squat
4x4 @ 70/75/80/85
Front Squat
4x5 @ 60/65/70/70

3 Rounds for Time
25 RKBS 72/53
75 Double Unders

*10min time cap