Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Ski Erg x 250 meters
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
Team Conditioning
Complete as many rounds and reps possible in 30 minutes of:
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
45 Dumbbell Deadlifts (50/35 lb DBs)
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
30 Dumbbell Hang Clean & Jerks (50/35 lb DBs)
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
15 Devil’s Presses (50/35 lb DBs)
1+15 hang clean+ jerk did with nasal breathing the whole time
ran 400ms for the mono-structural part
1 round + 24 DL
300m run (not sure) / 12.5kg devils + hang over clean and jerk / 15kg DL
2rnds+18cal AB+1 DBDL
All Ab cals
1 round y 11 Db’s hang clean & jerk