Strength: Breathing and Bracing

10-min EMOM (Alternating)

Minute 1: Row Sprint, 200m/150m

Minute 2: 0:30 Barbell Overhead Hold

 

Conditioning

2  Rounds – Max Reps:

 

1 Min – Max Cal Bike/Row

2 Min – Renegade Rows

3 Min – KBS

2 Min – Max Box Jumps

1 Min – Max Sit-Ups

2 Min Rest

 

L1: 50/35lbs, (24kg/16kg) (American), 30″/24″, V Ups

L2: 35/20lbs,  (24kg/ 16kg)(Russian), 24″/20″, Ab-mat Sit-ups

L3: 20/15lbs, (16kg/12kg) (Russian), 24″/20″ (Step-ups), Ab-mat Sit-ups

L4: 15/10lbs, (12kg/8kg) (Russian), 20″/17″ (Step-ups), Ab-mat Sit-ups