12 min EMOM A. 40 m Sled Push RX 100 kg, B. 15/12 Cal Ski Erg, C. 15/12 Hand Release Push Ups.
2 min REST
1000/800 m Run 6 min Cap.
Legs definition
4×10 front squat
4×20 back rack forward lunges + 12 swiss ball leg curl
3x 45/1 heavy sled push +10 leg extension (cable or nordic)
3x1min banded step backs
3×20/25 swiss ball crunches + 15 swimmers
Mixed conditioning FBB
A1. 3 /4 sets of: 15 cal Hard row 15-15 banded clamshells 20 banded hip thrust
A2.3/4 sets of: 15 cal bike 16 feet elevated back step lunges 15 banded cha cha
A3.3/4 sets of: 150 m run 15 ring rows 12 oblique side bends
