Warm Up: 400m Run + Mobility
A - 3rds
8 x Broad Jumps
8 x Push Ups
16 x Hollow Rocks
B - Catch Up Mon/Tue/Wed
C - 10min AMRAP
30 x D.U
16 x OH Lunge (20/15)
8...
Warm Up: 400m Run + Mobility
A - 3rds
12 x Wallballs
12 x Hollow Rocks
12 x TTB
B -
Farmers Kettlebell Carry - Max lengths of Box in 3mins (32/24)
Max Push...
Warm Up: 400m Run + Mobility
A- 3rds
2 x Rope Climb
Max Free H.S
Max Push Ups
B - Clean 10mins
TnG Cycle 3 rep max
Snatch 10mins
TnG Cycle 3 rep max
C -...
Warm Up: 400m Run + Mobility
A - 3rds
7 x HSPU
7 x Strict Pull Ups
7 x V-Ups
B - Catch Up Mon/Tue/Wed
C - 2RFT
60 x D.U
30 x Wallballs
20 x D.L (85/60)
...
Run:
Short Intervals: 6-8x 200m Intervals 2 mins rest between rounds.
Long Intervals: 4-6x 800m 2:30 rest between rounds
Time Trial: 2x 1600m TT 5min rest between tests
Row:
Short Interval: 10 rounds: 1min...
