A. GENERAL (3 minutes)Row / machine3 sets20 sec easy20 sec moderate20 sec hard
B. MOBILITY / ACTIVATION (1 minute)5-10 inchworm walkouts
C. SPECIFIC (8-12 minutes)Prep2 Wall walk + hold HS 10 sec / 2 Inchworm + plank hold10 Beat Swings5 Swinging knee raises / TTB—10 Reverse lunges15 Air squats5/5 Pistols / Modification
Practice round:20 sec machine / High knees1 Wall walk20 sec machine / High knees4 Pistols / Modification20 sec machine / High knees4 TTB / Scale20 sec machine / High knees4 DB Reverse lunges20 sec machine / High knees4 DB squats
For time50 Cal Row10 Wall walks40 Cal Row20 Pistols30 Cal Row30 TTB20 Cal Row40 DB Reverse lunges @2x50/35 lbs10 Cal Row50 DB squats @2x50/35 lbs
SUBS: Running: 800, 600, 400, 200, 100 Air bike: 40, 30, 20, 10, 5)
TC: 30minsKG: 22.5/15Score:Time
Scaling optionsBeginner20 Cal Row10 Inch worm + knee push up20 Cal Row20 Pistol to box20 Cal Row20 Swinging Knee raises20 Cal Row20 Reverse Lunges20 Cal Row20 Air squats
IntermediateAs written @35/25lbs
For Time, In pairs
4 rounds10 Wall walks20 DB step ups 30 TTB40 DB Squats50 Cal row
@ 50/35 lbs x 2
Athletes can split the work as desired!
3-5 sets12 Feet elevated Sky touches 20 Russian twists, light