Conditioning A:

Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories Rowed

8 Burpee Box Overs (24/20″)

8 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squat

1 minute to complete 15 reps Front Squat @ (65/43)

1 minute rest

1 minute to complete 12 reps Front Squat @ (105/73)

1 minute rest

1 minute to complete 9 reps Front Squat @ (155/103)

1 minute rest

1 minute to complete 6 reps Front Squat @ (205/133)

1 minute rest

1 minute to complete max rep Front Squat @ (245/163)

 

For score

Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.

 

Conditioning B:

12-9-6-3 rep rounds for time of:

Pull-ups

Sit-up Slammers (12/8) @ 2m

 

Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Extension – 1:30

Calf Raises – 1:30

Elevated Seiza – 1:30

One Arm Lat Lean – 1:30/side

 

 

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