Bataan Death March

Warmup

hip capsule work
foam roll shoulders

then

EMOM for 10 min

2 handstand pushups
1 rope climb

Then

bataan death march

400m march, every twenty paces alternate between 5 back squats and 5 front squats.
Barbell - 135lb
Every drop is a 10 deadlift penalty
Score is penalties committed.

Score - 7 penalties

This was brutal after two nights with little sleep and 4 beers last night. I imagine its relatively brutal when youre fresh anyways. A good one to grind through knowing I wasnt in shape to do any sort of fast paced metcon. transition from front to back rack is awkward at first and just painful towards the end.

then

tabata mashup

pushup/butterfly situp

didnt keep score.