[1.] Warm Up

1 round of:

[8] Walkout Push Ups

[8] Walking Lunges [forward, hands extended overhead]

[8] Walking Lunges [backwards, hands extended overhead]

[8] Figure 4 Pistol Squats [right leg]

[8] Figure 4 Pistol Squats [left leg]

[8] Hollows [hold each for 5 sec]

[8] Hollow Rocks

[8] Hollow to Superman [hold each for 5 sec]

[2.] Strength/Skill

10-1 reps of:

Strict Pull Ups

Single Bottoms Up Push Ups

*10 pull ups, 10 push ups, 9 pull ups, 9 push ups….down to 1 pull up & 1 push up

[3.] Work Capacity

“Tremble”

3 rounds of:

[200m] Run

[64] Air Squats

[32] Mountain Climbers

[16] GHD or Jackknife Sit Ups

[4.] Finisher

Mikko Interval of:

Single Russian Swings [32kg/24kg]

*Swing 30 sec on right arm, rest 15 sec, swing 30 sec on left arm, rest 15 sec and so on for 6 minutes/8 work intervals.

-Post comments & scores…

Me during the 9/11 Throwdown 

hitting 175lb power cleans