Fitness
2 times through
1) 5 min
– 500/400m row, in remaining time:
- 6 SA DB push press (3/side)
- 4 box step-ups
R2.5M
2) 5 min
– 400m run, in remaining time:
- 6 alt. DB goblet reverse lunges (sub prisoner style)
- 4 knee to elbow or hanging knee raise
R2.5M
3) 5 min
– 500/400m row, in remaining time:
- 6 alt. DB snatch (20/14)
- 12 DB lateral hops
R2.5M
*Switch runs and rows second time through.
Performance
2 times through
1) 5 min
– 500/400m row, in remaining time:
- 6 SA DB push press (3/side @ 50/35)
- 4 box jump overs (24/20”)
R2.5M
2) 5 min
– 400m run, in remaining time:
- 6 alt. DB goblet reverse lunges
- 4 toes to bar
R2.5M
3) 5 min
– 500/400m row, in remaining time:
- 6 alt. DB snatch (20/14)
- 12 DB lateral hops
R2.5M
*Switch runs and rows second time through.