Stregnth/Skill:
Work on heavy windmills
superset with
GHD Back Extensions
Met-Con:
20 Minute AMRAP of:
20 Abmat Sit Ups
15 KettleBell Swings (70/53)
7 Strict Pull Ups
3 Handstand Push Ups
50 Meter Sled push (4/3)
Getting the core strong with some work in the transverse plane on windmills and back extensions. With only 3 HSPU and 7 strict pullups, you shouldn’t have to pace the rest of the movements. The body weight stuff may slow you down, but try and make up time on the sled and KBS. They are there to keep the HR high.