EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – 8 Plate OH Lunges* + 100m Run
MIN 2 – TTB or Rope Climb Practice
*Increasing Weight Each Round
HERO WORKOUT “WHITE”
5 ROUNDS FOR TIME
3 Rope Climbs
10 Toes to Bar*
21 Overhead Plate Lunges (45/35)
400m Run
*Option for 15 Tuck-Ups instead of T2B