Strength: (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips
Conditioning:
30 minute Easy Run, Bike, or Row
Strength: (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips
Conditioning:
30 minute Easy Run, Bike, or Row
Strength: (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips
Conditioning:
30 minute Easy Run, Bike, or Row
3 RFT:
800m Run
25 Back Extension
25 Glute-Hamstring Raise
25 GHD Situp
(Recover to 75% before each run)
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For time:
400m Run
25 Glute-Hamstring Raise
25 Back Extension
25 GHD Situp
400m Run
25 Hover
25 V-Up
25 Bicycle
400m Run
25 Glute-Hamstring Raise
25 Back Extension
25 GHD Situp
400m Run
25 Hover
25 V-Up
25 Bicycle
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For time:
400m Run
25 Glute-Hamstring Raise
25 Back Extension
25 GHD Situp
400m Run
25 Glute-Hamstring Raise
25 Back Extension
25 GHD Situp
400m Run
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For Time:
10 Pullup
50 Double Under
20 Dip
50 Double Under
30 Walking Lunge
50 Double Under
40 GHD Situp
50 Double Under
40 Back Extension
50 Double Under
30 Walking Lunge
50 Double Under
20 Dip
50 Double Under
10 Pullup
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3 RFT:
400M Run
15 Ring Pushup
25 GHD Situp
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