Fitness
2 times through
1) 5 min
– 500/400m row, in remaining time:
- 6 alt. DB snatches
- 6 lemon squeezes (abmat sit-up to scale)
R2.5M
2) 5 min
– 400m run, in remaining time:
- 6 alt. prisoner reverse lunges
- 6 push-ups (elevate to scale)
R2.5M
3) 5 min
– 500/400m row, in remaining time:
- 6 wallballs
- 6 up/downs
R2.5M
*Switch runs and rows second time through.
Performance
2 times through
1) 5 min
– 500/400m row, in remaining time:
- 6 alt. DB snatches (50/35)
- 6 lemon squeezes
R2.5M
2) 5 min
– 400m run, in remaining time:
- 6 alt. DB goblet reverse lunges
- 6 push-ups (RX+ 3-6 HSPUs)
R2.5M
3) 5 min
– 500/400m row, in remaining time:
- 6 wallballs (20/14)
- 6 up/downs
R2.5M
*Switch runs and rows second time through.