200m Run 1 min/side Bent Over Lat Distraction 1 min/side Overhead Banded Distraction Then Complete: 1 min Banded Revers Fly 1 min Banded Pull & Rotate 1 min Overhead Reverse Lunges to Step Up 1 min Hang Muscle Snatch 1 min Hang Muscle Snatch to OH Squat |
AQAP with a partner complete: 25-20-15-10-5 Squat Snatches or OH Barbell Lunges (135/95 – 115/80 – 75/55) 50-40-30-20-10 T2B / Hanging Knee Raises
Rest 3 mins (change weights)
|
50 Thrusters (115/80 – 75/55) 10 x 50m Shuttle Runs – 25ft down and back (together) |
Time Cap: 25 mins
Divide reps as desired with one working while other rests
Barbell Lunges are double the reps – 25/side, 20/side, etc…
EMOM x 20 mins: 1. 15/12 Cal Assault Bike 2. 2 x 25ft Back Rack Yolk Carry (heavy but sustainable) 3. 15/12 Cal Ski Erg or 15/10 Cal Row 4. 2 x 25ft Heavy Farmer’s Carry
Complete 3 sets of: 8/side Alternating DB Incline Row 12 Barbell Curls (T2120) 20 DB Reverse Fly Rest 2 mins |
AQAP and for Quality: 11-10-987-6-5-4-3-2-1 C2B Pull Ups or Pull Ups HR Push Ups or Regular Push Ups |
Time Cap: 7 mins
Team of 2 « Funnel » P2 starts AQAP complete 4 sets EACH of: 500m Row |
Time Cap of 2 mins and 30 secs on each row 920 min Total Time Cap)
One partner works while other rests. Switch as soon as Row is finished.
AQAP complete 2 sets of: 2500m Assault Bike Rest 5 mins |
EMOM x 10 mins:
3 Squat Snatches at 70-80% of 1RM
or 3 Overhead Squats at 70-80% of 1RM
or 3/side Overhead Barbell Lunges