A) 3 rounds not for time:
– 6 banded YTWLs
– 10m handstand walk (use partner assist if needed)
– 3 broad jumps for distance
B) Every 6 min x 24-30 min (4-5 sets)
– Row 500/400m
– 10 thrusters 95/65
– 10 pull-ups
*More advanced athletes should perform CTB pull-ups.
*If you can’t keep up with every 6 min, scale down meters/reps.