A - C - L my ass
OBJ: Work capacity
1x, 2x, 3x > 8x
pushups
ninja rolls
50 m jog
Training: 8 rds for time
10x box jump
10x split squat
10x supine bicycle
10x ball slams
10x pushups
Burping Billy Hill run
Finisher: 3 rds
60 sec iron chair > hill sprint
50 sec iron chair > hill sprint
40 sec iron chair > hill sprint
Comments:
Reverse pyramid for warmup? I like it because it allows your body to get ready for the 8x rounds by doing short sets first. The main focus of this workout is work capacity. It is very lower body intensive as is the finisher. The quads should be toast by the end of this if you hit it at the right intensity.