Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

15/12 Calories Rowed

12 Alternating Pistols

9 GHD Sit-ups

 

For score

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

10m One-arm Overhead Dumbbell Walking Lunges-Right (50/35)

10m One-arm Overhead Dumbbell Walking Lunges-Left (50/35)

20m Burpee Broad Jumps

 

For score

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

2 Dumbbell Box Step-ups (24/20″)(50/35)*

2 Man-maker Push-ups (50/35)*

 

For score

*increase reps by 2 each round

 

Mobility:

Shoulder Fold

Hip Capsule

Calf Stretch

 

 

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