- RX -
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
 

- INTERMEDIATE -
Same as RX’d

- BEGINNER -
Same as RX’d

2:00 row, bike, or SkiErg

1 set:
10 alternating spiderman stretches
5 push-ups to down dog
10 air squats, slow and controlled
5 push-ups to down dog
10 reverse lunges
5 push-ups to down dog
10 single-leg squats or air squats

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

For load:
7 sets:
6 alternating back rack lunges
- Increase loading across as many sets as possible.
 

5 sets:
:30 handstand hold
10 single-leg box jumps/leg
5 wall walks
- Rest 2:00
- Perform single-leg box jumps to a height that you can maintain fluid and consistent reps.
- Scale wall walks to a partial range of motion or 7 inch worms + push-up.

5 sets:
20 hollow rocks
20 seated leg raises

5 rounds for time:
400/500-m SkiErg
- Rest 2:00 between rounds
- Substitute 400/500-m row.