Strength & Conditioning:

Part 1:

Partner up, then complete as many rounds and reps as possible in 8 minutes of:

60 Calories Rowed

40 Push-ups

20 Alternating Pistols

10 Handstand Push-ups

 

For Score

 

…rest 5 minutes, then…

Part 2:

Complete as many rounds and reps as possible in 6 minutes of:

5 Deadlifts (40-45% 1RM)

7 Sit-up Slammers (12/8)

9 Burpees

 

For Score

 

…rest 3 minutes, then…

Part 3:

Complete as many rounds and reps as possible in 4 minutes of:

2 Muscle-ups

6 Overhead Stationary Lunges (45/35)

100m Sprint

 

 

Flexibility:

Right Leg Straddle – 1:30

Left Leg Straddle – 1:30

Center Straddle – 1:30

Hip Capsule – 1:30/side

 

 

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