For time:

7,5k Row
5k Bike

Split as desired. First row then bike.

TC 48

Easy pace 40min:
Run 800m
16 box step overs
20 abmat sit-ups
14 db thrusters
10 ttb/leg raise

Core tabata:
Toes to post

For load

• 6 alternating front-rack reverse lunges (3/leg)

4-6 x 15m Hill Sprints
Sprint hard and fast.
Rest as needed until your HR is under 120bpm and then sprint again.

2x AMRAP heel elevated Goblet squat
Leave some reps on the tank.

**Location: Converse Pool

Uniform: Worn - winter APFUs with summer APFUs and a water source
Pack – towel and extra clothes in assault pack (or black/coyote tan backpack)
Upon arrival NLT 0545
First formation NLT 0600
Dynamic Warm-Up:
30m butt kickers
30m high knees
10 jumping jacks
20 arm circles (10 forward; 10 backward)

Workout
Separate into swimming ability groups (lanes shallow to deep: beginner to advanced)

Beginner Workout:
Tread (alternate high knees)
AMRAP 20 minutes
25 yard kick holding partner’s shoulders who is walking backwards
25 yard swim/paddle/walk
Jump/climb outs

Advanced Workout:
AMRAP 15 minutes
25 yard swim
15 push-ups
15 squats
15 flutter kicks
Rest 2 minutes

Sprint relay between lanes

Accessory Work:
Tread water with hands for 3 minutes
Tread water without hands for 2 minutes

Cool Down:
Quad stretches
Hamstring stretches
Overhead arm pulls
Across body shoulder stretch
Showers

A: power snatch + drop snatch + squat snatch 8x1, increasing weight

B: squat snatch 3x2 @heaviest complex weight

C: hip squat clean + hang squat clean + squat clean + split jerk 3x1 @75-80%

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(30)
WRK 14:00 REST 2:00 WRK 14:00
200m run
14 dumbbell step ups
40 flutter kicks (two count)
200m run
14 dumbbell push press w/two sec descent
40 dumbbell lunges
choose weight for dumbbell movements

Finisher
50 knee tap crunch
1:00 samson

WU
2rds
10x air squat
10x sit up
10x push up
10x lunge
10x burpee

Lämpät = ravistelut, kuminauha, yhden jalan boksikyykyt, pidot

4 x 8 - 10 x Sumomave
3 x 8 - 10 x Askelkyykky
3 x 8 - 10 x Bulg. kyykky
4 x 8 - 10 x Yhden jalan mave