Workout of the Day
Fitness
A. EMOM x12
Odd: 30sec Hand Stsnd Hold
Even: 30sec Hollow Rock or Deadbug
B. Against a 3:00 Running Clock
400m Run
Max Air Squats remaining time
rest 3:00
complete a total of 3 sets
 
Performance
A. every 2min for 12:00
min 0-1,4-5,8-9 x Handstand walk 10m (or Wall walk x3-5 reps)
min 2-3,6-7,10-11 x 30sec L-sit
B. Against a 3:00 Running Clock
400m Run
Max wallball remaining time
rest 3:00
complete a total of 3 sets