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Warmup:

3:00 Blood Flow

then

2 rds:

12 S/A Windmi

“Sunday Funday”

Running clock

@0:00

E2MOM x5

“Rocky 4”

Teams of 2:

One person works at a time...

60-40-20

Conditioning (warmup)

20-15-10-5

40-30-20-10

Row/ski

Bike

Warmup

2x:

12/10 Row/Ski (no bike except assault bike, sprint last 100m

10 Cat Cows

10 PVC Good Mor

Warmup

 3 Rds:

15 cal row

:30 gymnastics plank

6 KB Turkish Sit-ups e/s (35/26)

Warmup:

3:00 blood flow

then

2 rds:

12 Banded Glute bridges + Banded Squats

200m run

70 DU

200m Run

60 Goblet Squats (53/35)

WARM-UP
1000m Row
800m Run
500m Row
400m Run

Into
20 Cossack squats
10 single arm Ring rows e/s
10 Single Leg Calf raise with pause at top

Strength/ Skill

Warmup:

• 2 Rounds
• 500m row
• 15 banded good mornings
• 10 cat cows
• :30 PVC parallel squat OH hold

Week 1