A) CONDITIONING
For total time:
500 Meter Row
400 Meter Run
200 Single Unders
Rest 2:00
500 Meter Row
400 Meter Run
100 Air Squats
Rest 2:00
500 Meter Row
400 Meter Run
100 Push-ups
L2: (150 Single Unders) (Box Push-ups)
L1: (100 Single Unders) (50 Box Push-ups) (50 Abmat Sit-ups)
*30:00 Cap
*Alternate Options:
– Bike x 2:00 per Row or Run
– 100 Meter Sledpull Powerwalk or Sledpush per 500m Row or 400m Run (increase rest interval to 3:00 if you choose this option)
B) EXTRA CREDIT
– Global Foam Roll Lateral Quads x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
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