FITNESS
Warm-Up.
One set of:
Assault Bike with nasal breathing only x 3 minutes
Followed by…
Two sets of:
Frog Rocks x 60 seconds
PVC Cross-Bench Pull-Over x 60 seconds
If working on the Performance track, complete two sets of:
“Three-Position Snatch Complex”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
If working on the Fitness track, complete two sets of:
Kettlebell Single-leg Romanian Deadlift x 6 per side
Cossack Squat with Kettlebell Goblet Hold x 6 per side
Then…
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – 16 Dumbbell Death Marches @ 3011
Station 2 – 75-Second Horse Stance Hold
Station 3 – Batwing Extensions x 7-8 reps @ 3232
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
12 Burpee Box Jump or Step-Overs