Warm-up/Mobility:
Coaches Choice, 10min
Strength:
Bench Press 5×5 @ 70%-75%
Conditioning:
“Baseline: Inverted Double Down”
500m Row
40 Squats
30 Sit-ups
20 Hand Release Push-ups
10 Pull-ups
Rest exactly 5min
10 Pull-ups
20 Hand Release Push-ups
30 Sit-ups
40 Squats
500m Row
There will be two scores for this workout:
1) Score for the first “Baseline”.
2) Score for the total time of the workout (including the rest).
If we have large classes, we will run staggered heats 5min apart, with the faster athletes going first.
With a 5min rest the effort should be 100% for the entire workout. See if you can beat your prior “Baseline” time.