Conditioning
For Time, Three Segments
0:00 - 10:00
2 Rounds
500/450m Row
20/15 Box Jump Overs
10:00 - 20:00
2 Rounds
600/400m Run
20 Toes to Bar
20:00 - 30:00
20/15 Cal Airbike
100 Double Under’s
TIME CAP
9:00 / Segment
Time for Each Segment
Goals 6:00-8:00 per segment
Stimulus Aerobic Gymnastics Conditioning
RPE 8/10
Primary Complete each round in under 3:20
Secondary Hold big sets on the box Jump Overs and toes to bar while running and rowing near 5k pace.
Accessories
2-3 Sets For Quality
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
25m Reverse Sled Drag
