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:
Back Squat
1 minute to complete 15 reps Back Squat @ (75/43)
1 minute rest
1 minute to complete 12 reps Back Squat @ (115/73)
1 minute rest
1 minute to complete 9 reps Back Squat @ (155/103)
1 minute rest
1 minute to complete 6 reps Back Squat @ (205/133)
1 minute rest
1 minute to complete 3 reps Back Squat @ (245/163)
For score
Score is total number of back 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, and then placed in the back rack position.
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
Post scores, time, and experiences to comments