Warm-up: 2 minutes
Conditioning: Then, for time (with 10 min time cap):
- 400m Run or 500m Row
- 40 squats
- 30 Sit-ups
- 20 Push-ups
- 10 Pull-ups
Goal is under 6:30 for men, 7:00 for women. (One thick band allowed for Beginners.)
Mobility: 10 Minutes
Strength: 1 & 1/4 Squat – 3 sets of 5 for quality (15 min) – 40, 50, 60% of your 1RM established
Conditioning: AMRAP 7 min:
- 7 Squat
- 7 KB Swing (32/24k)
- 7 Push-ups
