For Time
1000 m Run
50 Wall Balls
600 m Run
30 KB swings
300 m Run
15 Devils Press
600 m Run
30 Cal Row
1000 m Run
50 Wall Balls
For 12min practice pistols
1. 2 rounds of:
- 5-8 seated leg lifts (each side)
- Crouching Achilles (~30sec. each side)
2.
- Positional leg lift (standing flat on box + counterbalance) 1 x 5 reps (each side)
- Positional leg lift (on floor heel elev. to box + counterbalance) 1 x 5 reps (each side)
3.
- Elev. Eccentrics with counterbalance x 2 reps (each side)
- Elev. Heel Eccentrics x 2-3 (each side)
4.
- Full reps with/without counterbalance
3 rounds for time
15 Boxjumpovers to Stepdown (24/20")
10 C2B
5 Wallwalks