Essentials:
A.
2 Rounds Not For Time:
Single Arm Band Pull A Parts x 10 reps per side
Bar Hanging Scapular Retraction x 10 reps
Turkish Get Ups x 3 per Arm
Rope Sit to Stands x 2-3 reps
Rest 5min
B.
3 Sets
Hip Thrusts x 8 Reps Pause 3 sec at top
Banded Zig Zag Walk x 20 Steps
On the 3min Marks
Rest 5min
C.
For Time:
Run x 200 meters
Burpees Over Rower x 15 reps
Row x 250 meters
Singles Unders x 100
Row x 250 meters
Burpees Over Rower x 15 reps
Run 200 meters
Fitness:
A.
2 Rounds Not For Time:
Single Arm Band Pull A Parts x 10 reps per side
Pull Up Hold Elbows 90 degrees x 20 working Sec
Turkish Get Ups x 3 per Arm
Rope Accents x 2-3 reps 12ft
Rest 5min
B.
3 Sets
Hip Thrusts x 8 Reps Pause 3 sec at top
Banded Zig Zag Walk x 20 Steps
On the 3min Marks
Rest 5min
C.
For Time:
Run x 200 meters
Burpees Over Rower x 15 reps
Row x 250 meters
Double Unders x 50
Row x 250 meters
Burpees Over Rower x 15 reps
Run 200 meters
Performance:
Rest