Options:

*Reps, Loading, Volume*…

400m Run -- We want to ensure you are finishing each run in no more than 2:45, so shorten the distance for deconditioned athletes.

Cal Bike -- Everyone should be finishing this in less than 2:00, so if unsure about finishing get as far as you can.

Barbell GM -- Athletes should be able to complete these unbroken- scale the load accordingly.

Strict Sit-Up -- Athletes should be able to complete these unbroken- scale the volume accordingly.

*Movement Adjustments*...

400m Run -- If an athlete is unable to run, we can sub 500m Row, or 2:00 Lunges.

Cal Bike -- if equipment is a constraint, we can sub 2:00 of any monostructural work, or 1:00 Mountain Climbers, 1:00 Lunges or Air Squats.

Barbell GM -- If athletes are unable to hinge down while keeping their back flat and engaged then either complete the movement with a single DB held against the chest or with no weight.

Strict Sit-up -- No arm throws today! Athletes can either cross arms across their chest or have locked out in front of like they would for an Air Squat.  If unable to Sit-up without kipping, place their feet underneath DB’s.