Base Endurance + Strength: Week 11 of 12, Wednesday

Prep
5-4-3-2-1
15′ Rope Climbs
Wall Walks

Gymnastics
10-8-6-4-2
Bar Muscle-ups
*15 Yard Handstand Walk Before Every Round

Conditioning
5 Rounds
200 Meter Run
5 Deadlifts (335/235)
Rest 30 Seconds Between Rounds
Hard But Controlled Effort On The Run

Accessory
3 Rounds
20 GHD Sit-ups
20 Back Hypers

Row
35 Minute Easy Row

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