General Warm-Up
Row or Run 400 Meters
Ski 300 Meters
and then …
Two rounds:
Cuban Press x 10 reps
Stiff Leg Windmill x 5 reps per arm
Kneeling Single Arm Band Lat Pull x 10 reps side
A.
Every Minutes on the Minute for 9 Minutes (3 sets)
Minute 1 – 30 seconds of Strict Pull Ups
Minute 2 – Hollow Hold x 30-40 Seconds (focus on good positioning that will transfer to the Pull-Up bar)
Minute 3 – 30 seconds of Dips (Stationary or Ring)
B.
Full EffortÂ
Two sets for max reps of:
Against a 6 minute running clock,
Bike Erg (2000 /1600 Meters) or Assault Bike or Echo Bike (2500/1750 Meters)
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)
REST 4 MINUTES BETWEEN SETS
Full Victory
Two sets for max reps of:
Against a 6 minute running clock,
Bike Erg (2000 /1600 Meters) or Assault Bike or Echo Bike (2500/1750 Meters)
Goblet Squat x Max Reps
REST 4 MINUTES BETWEEN SETS
A. Strict bar dips
11/30/11
9/30/9
8/30/8
B. Full effort bike erg 15+16 back squat @bw
Both full house and victory?