Warm up: get the heart rate going and burpees "CFFB" style
Skill/focus: Plyometric warm up, focus on dorsiflexed feet, punch n hammer with hands and elbows @90% elbow
Levels 2 & 3
6 x 200 m sprints (rest is walk back—you MUST walk)
Level 1
4 x 200 m sprints (rest is walk back)
for time
In 10 minutes
Levels 2 & 3
Odd: 1 rev wall walk up + 10 hr push ups
Even: 10 pistols (5R, 5L)
Level 1
Odd: 1 rev wall walk up + 5 hr push ups
Even: 10 mod pistols (5R, 5L)
Post 200 total time for 4 or 6 and # rds completed. If you get the round down within the minute
it counts, if you don’t it doesn’t
Skill/focus: Plyometric warm up, focus on dorsiflexed feet, punch n hammer with hands and elbows @90% elbow
Levels 2 & 3
6 x 200 m sprints (rest is walk back—you MUST walk)
Level 1
4 x 200 m sprints (rest is walk back)
for time
In 10 minutes
Levels 2 & 3
Odd: 1 rev wall walk up + 10 hr push ups
Even: 10 pistols (5R, 5L)
Level 1
Odd: 1 rev wall walk up + 5 hr push ups
Even: 10 mod pistols (5R, 5L)
Post 200 total time for 4 or 6 and # rds completed. If you get the round down within the minute
it counts, if you don’t it doesn’t
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