General Warm-Up
Three rounds (acsending effort on machine):
60 Seconds Machine of Choice
12 Alternating Cossack Squats
12 Alternating Prone Scorpions
A.
Three rounds (Every 1:30)
Station 1 – Front Rack Kettlebell Squat x 6-8 @ 32X1
Station 2 – Farmer’s Carry x 100 Meters
Station 3 – Cozy Leg Lift x 8 reps (left side) @ 2114
Station 4 – Cozy Leg Lift x 8 reps (right side) @ 2114
B.
Two sets for max reps of:
Against a 6 minute running clock,
Bike 2000 Meters
Kettlebell Front Rack Lunges
REST 4 MINUTES BETWEEN SETS
RETEST FROM 3/17