TUESDAY

Warm-Up:

3 Rounds

1:00 minute Row, Run, or Double Under (Switch each round)

10m Toy Soldiers

10m Ostrich Walk

10/10m Lateral Lunge Walk

— 

5 Sets 

10 second Wall Lean Sprint

Rest 20 seconds between  sprint

Conditioning

"Triple 4"

Both Performance and Fitness

4 Rounds For Time

400m Row

40 Double Under’s

400m Run

2 Minute Rest Between Rounds

Each athlete starts their workout on the rower, work in waves

Time Domain: Men: 20:00-25:00, Women: 21:00-26:00

Time Cap: 30:00 minutes

Optional Accessory Work

2-3 Sets, For Quality

8/8 Single Leg Barbell Hip Thrust

+ 10 Single Leg Hip Thrust Hold on Final Rep of Each Leg

30/30 second Standing Pallof Press Hold