200m Run
90 secs/side Couch Stretch
Then for the remaining time cycle through:
8 Down Ups
8/side Single Arm OH DB Reverse Lunges
8/side Banded Lateral Walks
8 Hip Muscle Snatches
8 Barbell OH Squats
3 Deadlifts (315/205)
7 T2B
10 Box Jumps (24/20)
The Deadlifts are meant to be heavy where you cannot go fast, but you should be able to move the weight WITHOUT A BELT.
AQAP complete:
6-5-4-3-2 Legless Rope Climbs
25-20-15-10-5 Strict HSPUs
(If the LLRC are too tough, switch for Rope Climbs or Strict Pull Ups. Same for HSPUs, go with Kipping)
3000m Row Time Trial
(take your max BPM at the end of test – take your average on cal/h & 500m)
Mins 6-10: 1 at 85-87.5% of 1RM
Mins 11-15: 1 at 87.5-90% of 1RM