8 Rounder

Competition Class

Strength

CONDITIONING TESTING

CONDITIONING TESTING
Death by 10m
min1: 10m shuttle
min2: 10m shuttle x 2 w/ touch
add 10m each minute until you cannot complete the distance in the minute

CORE

3 Rounds for Quality
1min plank KB pass unders
10 x 1/2 Kneeling High to Low Band Chops (each side)
20 Marching Glute Bridges

MetCon

CLASS

32min EMOM

min1: 6 TnG Power Cleans 135/95
min2: 15/12 Cal Row / Bike
min3: 5 Devil's Press 50s/35s
min4: 30 Double Unders + 10 Sit-ups