Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 15 Minutes
Performance: HSPU skills and progressions – if you want to take the time to evaluate this Level II skill: How many HSPU (head level with hands) can you perform unbroken? Goal is 12 for Men, 5 for Women.
Fitness: Perfecting the push-up – a moving plank
Part 2 – Conditioning: “Dividing the Work”
Performance: For time:
- Run 800m (buy in)
then… 10 rounds of “Cindy” which is –
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
then…
- Run 800m (cash out)
Fitness:
For time:
- Run 800m (buy in)
then… 10 rounds of “Cindy” which is –
- 5 Ring Rows or Pull-up progressions
- 10 Push-ups
- 15 Squats
then…
- Run 800m (cash out)
