TASK 1: WARMUP
3 Rounds
. 5 inch worm
. 10 high knees
. 15 lateral hops
TASK 2: ENDURANCE
(Increase Pace as Distance Decrease )
x 3 Rounds
. 800m Run @ 75%
. Rest 90s
. 400m Run @ 85%
. Rest 160s
. 100m Run @ 100%
. Rest 4 mins
COOL DOWN: EASY JOG
10 mins
Total Distance: 3900 Meter
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
