FITNESS EXPRESS
In teams of two, complete the following for time:
1600 Meter Med-Ball Relay Run
100 Partnered Burpee Wall Ball Shots
(you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss)
200 Push-Ups
300 Double-Unders
400 Meter Walking Lunge Relay with Med-Ball
(only the partner with the ball may lunge the team forward)
FITNESS
A. Three sets of:
Strict Pull-Ups x Max Reps
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 45 seconds
Hollow Rocks or Holds x 45 seconds
Rest 45 seconds
B. Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups
A. Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes
B. Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups
A. Five sets of:
3-Position Snatch @ 70-75% (high hang, mid-thigh, floor)
Rest as needed
B. For time:
50/35 Calories of Assault Bike
100 Double-Unders
40/25 Calories of Assault Bike
80 Double-Unders
30/20 Calories of Assault Bike
60 Double-Unders
Rest until the running clock reaches 20:00, and then…
C. When the running clock reaches 20:00…
For time:
50 Calories of Rowing
25 Burpees Over the Erg
40 Calories of Assault Bike
20 Burpees Over the Erg
30 Calories of Assault Bike
15 Burpees Over the Erg
D. Spend 15-20 minutes doing breathing work and stretching, calm your mind, reflect on the many months of hard work you’ve put in.