Skill:

Bike Sprints*

30 sec on/60 sec off

*All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec.

3 rounds for max calories

 

Conditioning:

Complete as many rounds and reps as possible in 12 minutes of:

Run 200m

8 Army T-Push-ups

6 Handstand Push-ups*

4 Ring-Dips*

 

For score

*Rx+ strict handstand push-ups and weighted ring dips (45/30)

 

Mobility:

Twisted Cross

Hip Capsule

Couch Stretch

 

 

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