Like a Baby Dodo Bird

Competition Class

Strength

SKILLS&DRILLS

CONDITIONING

400m sled push 100/55
*find a partner, you go, they go until 400 is done
Rest 5min
200m empty sled push
*same as 400 w/ partner
Rest 2min, repeat 200m

CORE

3 Rounds for Quality
7 Strict T2B + 7 Strict KTEs
1min side plank hold w/ reach under & rotate
10 Pallof Press on single leg 1/4 squat (ea)

UPPER STRENGTH

E2M14M
3 Strict Press @ 55% + bands
5 Strict Pull-ups (heavy as possible or C2B)

 

MetCon

CLASS

HATCH W6D2
Back Squat
4x4 @ 75/80/80/80%
Front Squat
4x5 @ 60/65/70/70%

For Time:
10 - 20 - 30
Kettlebell Swing 53/35
30 - 20 - 10
Box Jump Overs 24/20