Beginners: 30 sec chest to wall x 3 sets; rest 1 min.
Then do 3 minutes of kick-up practice.
Intermediate: 2 sets of heel and toe taps; rest 1 min.
Advanced: 1 set of heel taps and then accumulate 10-30 sec of handbalancing.
1 set of toe taps and then accumulate 10-30 sec of handbalancing.
B. Deadlifts AMRAP in 2 minutes @ 205/305 lbs
Run 400 meters (Beaver)
Post your reps plus your run time. Clock begins for your run at 2 min.
Note: You may ONLY do the prescribed weight on deadlifts if your 1RM is a minimum of 235 for women and 335 for men.
Rest 10 min.
C. For Time:
800 meter run
20 Overhead Squats 55/85 lbs