A) For time:
Run 1 mile
20 wallballs (20/14lb)
50m double kb staggered front rack/farmers carry (53/35lb)
Run 800m
40 wallballs
50m staggered kb carry
Run 400m
60 wallballs
50m staggered kb carry
*Hold one kb in front rack with thumb touching collarbone and one kb at side. Switch hands at 25m mark.
*30 minute time cap
B) Abs - 3 rounds for quality:
14 banded deadbugs
14 banded palloff presses (7/side)
15-20 second per side single arm plank
