5-7-9 Shuttle Runs
Max Wallballs 20/14lbs to 10/9′ in remaining time
No rest between rounds.
1 shuttle = 25ft out/25ft back
Round 1 is 5 shuttles, round 2 is 7, round 3 is 9.
Feel: Gas
Pace: Reach/sustain
Target Score: 50+ wallballs
Firebreather Score: 90+ wallballs
10 rounds for quality
:10 L-sit Hold
:20 Rest
Performed after conditioning.
Begin with the most difficult version of an L-sit you can hold and progressively scale as needed. May be done on parallettes, supports, rings, or hanging.
Make up Day
If you have already taken your rest day, make up the Competitor extra from that day.
OR
If today is your active rest day:
Spend 12:00 working slowly from resting heartrate to 170 BPM minus your ago on any machine or combination of machines
Then
45-90 Minutes on a single machine or jogging keeping your heartrate between 160 BPM minus your age and 180 BPM minus your age
Then
Spend 12:00 working slowly from your working heartrate, down to 140 BPM minus your age on any machine or combination of machines
EMOM 5 Minutes
5 Medball Squat Cleans
5 Mountain Climbers (10 touches)
Shuttle runs in time remaining