Fitness & Performance

Aerobic Capacity

10 min AMRAP @ 70-80%

– 200m run

– 10 SA DB hang power clean + push press (5/side @ 50/35)

– 8 lemon squeezes

R5M

10 min AMRAP @ 70-80%

– 250/200m row

– 10 sandbag squats

– 6 strict pull-ups

R5M

10 min AMRAP @ 70-80%

– 50 double unders (sub 75 single unders)

– 20 prisoner walking reverse lunges

– 20 sec plank hold