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
Post scores and experiences to comments