Conditioning: Run, Row, Ski or Bike
1:40 on / :20 off x 5
2:00 rest
1:40 on / :20 off x 4
3 RFT (15 min TC)
*** Intended Stimulus ***
12:00 – 15:00 minute workout
Should be completed at a steady pace throughout with short breaks
Walking lunges should be completed 1 - 2 sets
Double / single unders should be unbroken
Sit ups 1:00 or less
Rx:
60 Walking Lunges
40 Double Unders
20 Straight Leg Sit Ups Arms Crossed
Scaled:
40 Walking Lunges
:30 Double Under Attempts / 40 Single Under High Knees / 40 Single Unders
20 Butterfly Sit Ups
Cool Down - Superman Holds (3 sec Hold)
Beginners: 1 – 5 reps x 3 sets
Intermediate: 3 – 10 reps x 3 sets
Advanced: 10 – 15 reps x 3 sets
1:00 Foam Roll or Lacrosse Ball Calf / Sides & Quads / Side