(General 8:00)
1:00 Shuttle run
1:00 Bike
1:00 Row
2 rounds
__________
Specific 15:00
10 Walking lunge
10 Air Squat
10 Plank shoulder tap
5 Single arm DB Front Squat (each)
5 SA DB Push press each arm
5 SA Thruster each arm
__________
5 Scap pull up
10 Kip swings
3-5 strict pull up or ring row
2 kip swings + 1 pull up
Practice multiple pull ups
*find scale for different variation
____________
5 Sit up
10 Alternating V Up
RXconditioning: (24:00)
6 Single arm DB thruster (50/35lb.)
8 Pull Up
12 Alternating V Up
16 rounds for time
*you go, I go one full round at a time. Athletes can switch and use arms however they see fit.
Goal Time: Sub 20:00
Time Cap: 24:00
Intermediate:
6 Single arm DB thruster (35/20lb.)
8 Pull Up (Banded or jumping pull up)
12 Alternating V Up
16 rounds for time
Baseline:
6 Single arm DB thruster (15/10lb.)
8 Ring Row
12 Lying leg raise
12 rounds for time
*6 rounds each.
400m Walk
Today we have a big you go then I go style partner workout! We will execute a full 16 rounds, which means each partner will be responsible for 8 rounds on their own. Consider the volume of the workout and the timing of each round to help dictate the scaling options each partner should consider. If you are attacking this workout alone, simply go at each round as fast as you can and try to “math” a bit while you’re resting so you can rest only the amount of time it took you to complete the previous round!