THURSDAY

WARMUP/MOBILITY

10/7 Cal Airbike (warmup pace)

Travelling Mobility Lunge (to the first cone) 

Travelling Cossack Squats (to the second cone)

10/7 Cal Airbike (warmup pace)

Travelling Inch Worms (to the first cone) 

Burpee Broad Jumps (to the second cone)

PUSH/PULL

Alternating On The 1:30 (3 Rounds)

FITNESS 

A) 12 DB Bench Press   

B) 15/10 Cal Row 

C) 8 Banded Strict Pullup’s 

PERFORMANCE 

A) 15 DB Bench Press

B) 20/15 Cal Row 

C) 10 Strict Pullup’s 

DB. 22.5/15 

CONDITIONING

PERFORMANCE    

EMOM 20

Min 1. 250/150m Ski Erg

Min 2. 2-3 Rope Climbs

Min 3. 12 GHD Situps

Min 4. :60 secs max distance KB Farmers Carry 24/20

Min 5. REST

FITNESS     

EMOM 20

Min 1. 200/100m Ski Erg 

Min 2. 2 Rope Climbs

Min 3. 10 Plate Situps 

Min 4. :60 secs max distance KB Farmers Carry 24/20 

Min 5. REST  

Max 3 people per station 

Set up GHDs next to Rig and use the inside ropes for quick transition 

Set up 20m x 5m with cones on the rubber and walk end to end for farmers Carry 

(Between GHDs and Astro)