Warm up
Hinshaw Warm Up
5 rounds: 20m Walking Lunges- 20m Sprint
Skill
Work Burpee
3x10sec Max Reps Jumping Plate 20sec rest
3x20sec Max Reps Floor Press with plate, 20sec Plate Hold, 20sec Active Recovery Floor Press
Test: 10 Burpees AFAP-1’ rest- 200m run AFAP
MetCon
5 2-minute rounds of:
10 Burpees
200-m Sprint
Max-rep Burpees
Rest 3 minutes between rounds.
End Of The Wod
Stretching