FITNESS
A. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1
Minute 2 – Alternating Lateral Lunges x 12-16 reps
Minute 3 – V-Ups x 15 reps
B. For time:
Run 800 Meters
40 Kettlebell Swings
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
30 Kettlebell Swings
20 Hand-Release Push-Ups
Run 200 Meters
20 Kettlebell Swings
10 Hand-Release Push-Ups
AIM
A. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Strict Handstand Push-Ups x Max Reps
Minute 2 – Alternating Pistols x 12-16 reps
Minute 3 – strict Toes to bar x 6-8 reps
B. For time:
Run 800 Meters
15 Deadlifts*
30 Hand-Release Push-Ups (successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.
SPORT
Rest Day