שני 11.9.23

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

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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