GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 Bench press
3 Strict pull ups
10 Frog pumps
:20 Frog stretch
5 Plate squat @ tempo 3 seconds down
PUSHING, PULLING & SQUATTING STRENGTH
Not for time:
10-9-8-7-6-5-4-3-2-1 reps of -
Push-up
Strict pull-ups
Front squat
BIKE ERG TEST
500 Meter bike erg @ damper 10
rest 2 minutes
500 Meter bike erg @ damper 5
rest 2 minutes
500 Meter bike erg @ damper 1
MIDLINE - ISOMETRIC HOLD & CARRY
3 sets of:
:30 Sandbag hold
50ft Suitcase carry right & left
:20 Side plank right & left
