FITNESS
Warm-Up.
One set, increasing pace as you go, of:
Row x 2 minutes
Dive Bomber Push-up x 10 reps
Row x 90 seconds
Air Squat x 15 reps, on final rep hold bottom squat position for 15 seconds, and if possible, hold arms overhead during this 15 second hold
Row x 60 seconds
Broad Jump x 5 reps
Followed by…
Two sets of:
Barbell or Dumbbell Front Squat x 10 reps
Barbell or Dumbbell Romanian Deadlift x 10 reps
Then…
A.
Every 3 minutes, for 30 minutes (10 sets) for times:
300/250 Meter Row
12 Burpees onto 2″ Plate
1:24/1:30/1:23/1:28/1:44/1:27/1:36/1:33/1:39/1:38
300meters