Warmup:
20 iron crosses
20 glute bridges
20 scorpions
10 cat cows
10 birddogs
Conditioning:
Part 1:
For Time:
0-10: Max Cal Test
10-15: Rest
15-20: 500m AFAP
*if using bike erg 1000m/Assault bike .5
*this is a all out effort
Rest 5 min:
Strength
Complete 5 sets NFT:
12 Elevated Heavy KB Sumo DL (quad focused)
10 Arnold Press
:40 Heavy Sandbag or KB Wall Sit Hold
3 Way Bicep Curl (7 reps to Chest/Chin/Forehead) UB
30 Russian Twist
