Warm Up: HINSHAW
RUN: 6 x 400m Time Trial (MAX Effort) 4 MINS rest btwn
REVIEW: Wall ball & burpee
WORK: 100 Wall balls for time
20/14 to 10/9
Every time you break (no stopping allowed at ALL)
drop and do 13 burpees
*credit to CF204
Rx2: 10 burpees
Rx3: Less height/weight and 10 burpees
The goal is to finish this workout sub 10 minutes (CAP at 15 mins) so modify appropriately
SILVERS:
Hinshaw warm up
2 x 400 m MAX EFFORT run 4 mins rest btwn
WORK: With a partner complete 100 wall balls. Every time you switch off, you must complete 4 medball sit ups with your partner before starting the next set.
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