Mike is in the Zercher zone. Gerald is... casually spectating.
Warmup: 5 rounds
3 Skin the cats
10 reverse hypers
3 plank to prayer
10 ring rows
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Strength: Push Press 1x10, 3x5, 6x2
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WOD: Death by burpees + 10 meter sprints x4
On each minute, the athlete will perform 1 burpee + 1 - 10 meter run
On minute 2 the athlete will perform 2 burpees + 2 - 10 meter sprints
Continue until athlete cannot complete the work...
once the last athlete is out ~ wait 2 minutes then start again at 1
complete 4 rounds total
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Endurance: Meet @ YMCA at 6 am
Swim: 1x50, 4x100, 6x50, 4x100 --> rest equals work
