Thursday, May 18th 2023

WARM UP

1:00 Bike

Dynamic Warm Up

-Toe Walking

-Heel Walking

– Knee Tucks

-Quad Pulls

-High Knees

-High Knees

-Butt Kicks

2 Ground to Standing

200m Run

right into

300m Ski or Row

SWEAT DAY!!

Semi Finals Event 1

For Time:

3,000m Echo Bike

2 Rope Climbs (Rx+1 Legless and Legless Descent)

2,000m Run

2 Rope Climbs

1,000m Ski or Row

2 Rope Climbs

*32 Minute Cap

*sub Rope Climbs for 8 Ground to Standings