FITNESS & SPORT
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run
SPORT
A. Three sets, not for time, of:
Bar Muscle Ups x 3-6 reps
Freestanding Handstand Hold x 30 seconds (use assistance if needed)
Double Unders x 30-40 reps
B. Three rounds for time of:
10 Power Snatches (135/95 lbs)
20 Box Jumps (30″/24″)
Rest exactly 5 minutes, and then…
C. Three rounds for time of:
15 Push Presses (135/95 lbs)
15 Toes to Bar
Rest exactly 5 minutes, and then…
D. For time:
Row 400 Meters
20 Burpees Over the Erg
Row 300 Meters
E. Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 10 GHD Sit-Ups
Minute 3 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)
Optional Additional Conditioning Session
A. 800 Meter Warm-Up Run
B. Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
C. For time:
Run 1600 Meters
D. 800 Meter Warm-Down Run