Warm-Up Row for 5min Run 1000m Strength 10 min EMOM 2 Push Press (AHAFA) Conditioning 3 Rounds Team of Two Row 50 calories 150 double-unders…
Warm-Up 3 rounds: 300m row 10 thruster w/bar 10 PVC pass throughs *Spend at least 10 mins stretching and mobilizing Conditioning 3 RFT: M/500m W/400m…
Warm-Up mile run Conditioning 10-9-8-7-6-5-4-3-2-1 Deadlifts or Bench Press your choice (DL 185/135 BP 155/75) Run 150m between each set and start and finish with…
Warm-Up 4 rounds: 200m row 15 PVC OH squats 30 double unders 10 cal BikeErg Accessories, 4 RNFT Single Arm Press (kb or db) x…
Warm-Up 500m Row 10 min of mobilizing Then 7 min EMOM 5 clean and jerk (AHAFA) Conditioning Team of Two Fight Gone Bad – Championship…