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

Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing

Test Aerobic Power Intervals
Members should partner up to judge/count for each other.


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

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.

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