It’s going to be a long one…

IMG_6613 2

RED (RX+):
For Total Time:
1-k Run

3 Rounds:
20 Hip Extensions
15 Shoulder-to-Overhead (135/95 lb.)

800-m Run

3 Rounds:
20 GHD Sit-ups
15 Shoulder-to-Overhead (135/95 lb.)

400-m Run

WHITE (RX):
For Total Time:

1-k Run

3 Rounds:
15 Good Mornings (95/65 lb.)
15 Shoulder-to-Overhead (95/65 lb.)

800-m Run

3 Rounds:
20 V-Ups
15 Shoulder-to-Overhead (95/65 lb.)

400-m Run

BLUE:
For Total Time:

800-m Run

3 Rounds:
15 Good Mornings
10 Shoulder-to-Overhead

600-m Run

3 Rounds:
15 V-ups
10 Shoulder-to-Overhead

400-m Run

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