שלישי 20.10.26

Conditioning :

Part 1 – For Time

800M Run

60 KTB Swings (24/16kg)

600M Run

50 Sit Ups

400M Run

40 Air Squats

200M Run

30 Burpees

-Rest 2Min-

Part 2 – For Time

40/32 Cal Bike

50 KTB Swings (24/16kg)

30/26 Cal Bike

40 Sit Ups

20/16 Cal Bike

30 Air Squats

10/8 Cal Bike

20 Burpees

*Score = Total Time

*Scale Volume To Finish Within 40Min

Scale Up :

Rx+ : KTB 32/24kg

Rx++ : GHD Sit Ups Instead Of Sit Ups

Mobility

2Min Calf Stretch

2Min Pigeon Stretch

2Min Thoracic Rotation

2Min Pec Stretch

2Min Deep Squat Hold