|think the low back is strong and the hamstrings flexible??|
Warm Up: Run 400m, 25x air squats, run 400m, 25x push ups
W.O.D.: Complete the following for time (do your best to get the reps unbroken)...
Run 100m, 100x sledge strikes, Run 200, 75x Ball slams, Run 400m, 50x KB swings, Run 800m, 25x chest to bar pull ups.
Extra Credit: 6 Rounds
25m sled/prowler pull
25m prowler push
rest 60 sec
*note: Pull the prowler 25m, then turn around and push it back to the start point. Rest 60 seconds after the push back, and make the weight hard, but doable. Enjoy!!!
Durability: Stretch, myofascial release, ice bath, bbq tri-tip