Fitness:
A. Power Work
15 cal Bike
15 weighted abmat situps 25-35/15-25 *use db’s or kb’s depending class
300m Row
15 tng box jumps (don’t extend at top, just down and up)
20 KB swings 53/35
15 weighted abmat situps 25-35/15-25 *use db’s or kb’s depending class
10 power snatch’s (95/63)
rest 5 min x 4
*sustainable rounds is the goal here
A. Power Work
15 cals bike
15 ab mat sit ups w/15# DB
300m row – sustained less than 2:00/500 throughout
15 TNG Box Jumps @ 12″ (3 45# plates)
20 KB swings @ 35#
15 an mat sit ups
10 Power Snatch @ 45#
Rest 5 minutes x4
7:23/8:01/7:59 finished 3 rds within time cap.