S&C

1 minute each Hollow Rock & Superman

• this should be done continuously, when you can no longer hold position roll into the opposite one until you acquire 1 full minute per position.

For time:

21-15-9

• Front Squat (45% 1rm)
• Ring Dips
• Box Jumps

scaling variations:

21-15-9

• Front Squat (45% 1rm)
• Assisted Dips
• Step ups

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Endurance

Tabata

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2: Row 20:10×8

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