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)
GYMNASTICS CAPACITY
PERFORMANCE
Alternating On The 1:30 (3 Rounds)
A) 15 DB Bench Press 22.5/15
B) 12/9 Cal Airbike
C) 10 Strict Pullup’s
FITNESS
Alternating On The 1:30 (3 Rounds)
A) 12 DB Bench Press
B) 9/6 Cal Airbike
C) 8 Banded Strict Pullup’s
CONDITIONING
PERFORMANCE
EMOM 20
Min 1 and Min 2. 350/250m Ski Erg
Min 3. 1 Rope Climb + 15 GHD Situps
Min 4. :60 secs max distance KB Farmers Carry 24/20
Min 5. REST
FITNESS
EMOM 20
Min 1 and Min 2. 300/200m Ski Erg
Min 3. 1 Rope Climb + 12 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)
