-OPEN GYM-
19.4 PREP
-AEROBIC CAPACITY-
10x 2 min row (moderate pace)
10x 1 min row (light pace)
-ENDURANCE TRAINING-
2 ROUNDS
200M KB FARMER CARRY
100M DOUBLE KB FRONT RACK CARRY
50M DOUBLE KB OVERHEAD CARRY
(USE A MODERATE WEIGHT)
TEAM WOD
1000-1200
OPEN GYM
1200-1400
IN A 30 MIN WINDOW
AS MANY REPS AS POSSIBLE
30S ON 30S OFF
AIR ASSAULT BIKE
BARBELL THRUSTER
DOUBLE UNDER
HAND RELEASE PRESS UP
KETTLE BELL SWING
-OPEN GYM-
OPEN PREP
-AEROBIC CAPACITY-
3X3500M ROW (2:20-2:24/500M)
-ENDURANCE TRAINING-
4 ROUNDS
200M SANDBAG ZERCHER CARRY
30M SUITCASE CARRY RIGHT SIDE
20 PRESS UP
30M SUITCASE CARRY LEFT SIDE
19.3
TEAM WOD
1000-1200
