Warmup
Time: 20
200m Run
+
10 Cossack Squat (5 e/s)
10 Banded Good-morning
10 Press w/ Barbell
+
10 Air Squats
10 Push-ups
10 Wall-balls
x2
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing
Test Aerobic Power Intervals
Members should partner up to judge/count for each other.
OR
SAME exact setup, with following movements:
1 minute of each
1: Push-ups->To Box
2: Russian Ketllebell Swings 53/35->44/26->35/18
3: Burpees ->Bodybuilder->To Box
4: Double-unders -> Singles
5: Sit-ups
Rest 1 minute
x3
Athletes should focus on staying consistent throughout all the intervals. Pacing in the beginning will pay off in the end, remind athletes to keep breathing and movement consistent. Perfect form will help them maintain their pace throughout.