Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 15 Minute time cap
Performance: Squat – warm up and work up to 2 sets of 2 at 85% – make use of spotters!
Fitness: Squat – 4-5 sets of 3 reps working up to a 7 to 8 RPE
Part 2 – Conditioning: “Right In”
Performance: For total reps –
- 8 rounds of Tabata Squats (work for 20 seconds and rest for 10 seconds)
- Run 200m weighted (AHAP)
Rest until clock hits: 7:00
- 8 rounds of Tabata KB Sumo deadlift high pulls (24/16k)
- Run 200m weighted (AHAP)
Rest until clock hits: 14:00. Then for time:
- Unweighted 800m run
Fitness: For total reps –
- 8 rounds of Tabata Squats (work for 20 seconds and rest for 10 seconds)
- Row 200m with two 45lb plates under the back of the erg
Rest until clock hits: 7:00
- 8 rounds of Tabata Russian KB Swings
- Row 200m with two 45lb plates under the back of the erg
Rest until clock hits: 14:00. Then for time: Row 1000m
