Back Squat – 3 x 5 (Climbing)
Move smooth and be deliberate here… intensity is waaaay more important than load
E: Bike / Row / or 100m Shuttle runs (75-80% Effort)
Score = Total Cals or Total Shuttle Runs… For the shuttle runs, athletes will run down and back as many times as possible in the allocated time. A good goal is 3-4 per 1min round.
21 – 15 – 9
MB Russian Twists (20/14)
Situps (Adv. GHDSU)