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