Fitness:
Four sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x Max Unbroken Reps
Rest 60 seconds
X-Over Symmetry (90/90 and Scaption) x 10
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
A) Performance:
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
B) Performance:
Three sets of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 3 minutes
*Record total Pull-Ups. Note your three rounds in comments.
*Note weight of Front Squat in comments.
Fitness:
In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Step-Overs
12 Walking Lunges
Performance:
In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
12 Front Rack Reverse Lunge (95/65)