2 Sets:
3 rounds:
300m
100m @Jog / Recovery pace

• Rest 2min btw sets

Cool Down: (optional)
500m Jog / Zone 2

Alternating DB press 4x20

800-1200m Jog @ easy pace

+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
2 – 4 rounds
200m Run @ build pace each round
50m walk

Lepoja!

AMRAP 8

2-4-6-8-10....

Kettelebell Swing 24/16kg
Push Ups
Air Squat

3 rounds for weight

16 lunge steps
60 single under

Select personnel will complete this test for contracting requirements:
1 minute push ups
1 minute crunches
1 mile run for time

Log results for tracking progress

5x3
@81%
Rest 2-3min.

10-10-8-8-6-6

send off 2:30

4 rounds:
5-10 pull up/ring row
20 dead bug
10 bench dip
30s. plank