Conditioning:
Part 1:
4K Row Teams of Two
Partner 1 = Row
Partner 2 = 100m Suitcase Carry
& Switch
2:00 Rest and Prepare
Part 2:
"The Chief" in Teams of Two
3 min AMRAP x 5
3 Power Cleans (60/40)
6 Push Ups
9 Air Squats
1:00 Rest
COOLDOWN
Endurance :
Part 1
3 Round
400M Run
30 Sec Rest
300M Run
20 Sec Rest
200M Run
10 Sec Rest
100M Sprint
2Min Rest
Part 2
EMOM 20Min
1) 10 DB Doul Swings
2) 12 Box Jump
3) 14 V- Ups
4) 16 Ranagade Row
5) 18 Sit Ups