Conditioning: “Hell and Back” Teams of 2 complete the following: Row: 500m-400m-300m-200m-100m-200m-300m-400m-500m E1 comletes a 500m Row. E1 rests while E2 Rows 500m and so on till ladder is complete. If solo 1:1 work to rest ratio Core: 1) 300sec Ring Plank 2a) 3×1:00 Side Plank, right 2b) 3×1:00 Hanging knee raise hold 2c) 3×1:00...Read More

Strength: 1) 4×10 Weighted Lunge (in place), RIGHT + LEFT = 1, medium and manageable wt. 2) 4×4 Bench Press, @80% Do 1×10 for a warm-up on the lunges. Do 2×4 for a warm-up on bench press These two movements are done separately (not a/b) 25min time limit. Conditioning: “Jones Crawl” 3 Rounds 10 Dead Lifts, Men 115% of...Read More