Thursday, February 22 2024

“THE 1 Mile Aerobic Test” by DB

For Time: (15min cap)

400m Row – Rest 1min

200m Run – Rest 1min

200m Row – Rest 1min

400m Run – Rest 1min

200m Row – Rest 1min

200m Row

**Athletes can start with run or row and switch thereafter*

Rest 3min exactly after Aerobic Test

3 Rounds For Time: (10min cap)

25 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

15 Wallball Sit-ups 20/14lbs MRX 20/10lbs

10 Calorie Row/Bike

Chest & Core Development

2×15 Double KB/DB Suitcase Deadlifts

2×15 Evil Wheels

2×15 Band Pull-Aparts

2×15 Hip Extensions

2×30 Double KB/DB Shrugs