Warm Up
In teams of 3, with 1 person at each station, complete 2 Rounds each of:
- Partner A – Run/Row 250m
- Partner B – Burpee x 5 + Alt Step Up x 10
- Partner C – YTW x 5
-Partners rotate stations when the running/rowing pattern has completed the distance.
Workout of the Day
Performance
A. Press – Test 1RM
- Set 1 – 60-65% of possible 1-RM x 3 reps
- Set 2 – 70-75% of possible 1-RM x 2 reps
- Set 3 – 80-85% of possible 1-RM x 1 rep
- Set 4 – 90-95% of possible 1-RM x 1 rep
- Set 5 -Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
Rest 2 minutes between. Use this time to work on your ankle mobility.
B. In teams of 3, complete 3 sets each of:
- Row 500m
- Run 400m or Assault Bike 20/15 Cals
- Burpee Box Jump Over x 10 (24/20)
-waterfall start.
GPP
A. 4 Sets
- Half Kneeling SA KB Press x 6-8 per @ 2011
- Alt Cossack Squat x 8-10
- Hollow Rocks/Hold 30 seconds
B. In teams of 3, complete 3 sets each of:
- Row 500m
- Run 400m or Assault Bike 20/15 Cals
- Burpee Box Jump Over x 10 (24/20)
-waterfall start.
-decrease the distance of the row and run if necessary to take no more than 2 minutes.
