Fitness:
Every 2 Minutes for 16-20 Minutes (4-5 sets each) alternate between the following 2 movements.
Movement 1 – Walking Lunges x 16-20
Movement 2 – Prone Plank Hold x 45-60 seconds – OR – 30 Second L-sit (accumulated time)
Performance:
Every 4 Minutes for 20 Minutes (5 sets)
Back Squat:
10 @ 60%
8 @ 70%
6 @ 80%
4 @ 85%
3 @ 90%
2 @ 95%
Fitness:
Three rounds for time of:
100m Run (Rx+ is with a sandbag)
15 Goblet Squats
15 Burpee Box Jump Overs – or – Burpee + Step-Overs
*15 Minute Cap
Performance:
Three rounds for time of:
Row 500 Meters (sub is a 400m Run)
10 Bar Facing Burpees
10 Hang Squat Cleans (115/75)
Rx+ (155/105 lbs)
*15 Minute Cap. Each uncompleted rep counts as one second to your final time.