Tri-Modal Conditioning, Long- Duration
“Belchik” Hero WOD
For time, in teams of 2:
1974-meter row (buy-in)
Then, 2 rounds of:
24 overhead lunges
30 over-bar burpees
2004-meter run (cash-out)
After-Hour Midline & Flexibility Accessory Exercise
Midline: Accumulate 100-200 V- ups for the abs.
Spend 10 minutes working on a flexibility deficit.