Wednesday 4/5/2023

5 rounds for time of:

• 20 step plate overhead walking lunge 

• :40 bar hang 

• 200m run 

♀ 25-Ib plate ♂ 45-Ib plate 

Scaling:

Change plate weight to be able to complete 20 steps in a row. Use bands to assist with bar hang if you cannot complete :40 in a row the first round. 

Accessory:

• 3x15 wall calf raise 

SPP: 

Specific physical preparedness 

• For fitness: Train a weaknesses 

• For certain goal: Focus on a particular movement or physical area 

• For a sport: Add in certain skills/movements that better prepare you for upcoming competition