6000m Run
(Teammate 1 completes 200m run, teammate 2 works through the listed movements, teammate 3 rests. Teammates move from run to movements, movements to rest, rest to run until 6000m is complete.)
AQAP complete 10 rounds of:
5 Sit Ups
10 Push Ups
15 Air Squats
Then immediately move to AQAP complete 10 rounds of:
5 Plate Weighted Sit Ups (25/15)
10 Plate Ground to Overhead (25/15)
16 Plate OH Alternating Lunges (25/15)
Then immediately move to for the time remaining AMRAP of:
5 T2B / Hanging Knee Raises
10 DB Strict press (35/20)
15 DB Front Squats
(every round of this last AMRAP completed over 10 rounds will take 5 secs off of the team’s total time)
Time Cap: 35 Mins
EMOM x 8 mins:
1. 10 sec Plank Hold + 10 Traveling Plank + 10 sec Plank Hold
2. 10 sec Hollow Hold + 10 Hollow to Crunch + 10 sec Hollow Hold
3. 10 sec Side Plank + 10 Side Plank reach through and up + 10sec Side Plank (left side)
4. 10 sec Side Plank + 10 side Plankreach through and up + 10 sec Side Plank(right side)
