Strength/Accessory
Every :90 – 4 rounds of each:
- Interval 1 – 12 Alternating Step-ups (2x Db’s at side, 6 step-ups each leg, 20″/18″ box)
- Interval 2 – 20 Russian Kb Swings
- Interval 3 – :45 Side Plank (Alternate side each interval for 2 times per side)
Conditioning
For time (14:00 Cap):
- 10 Alternating Db Snatches (50#/35#)
- 20yd Shuttle Sprint (2 x 10yd)
- 20 Alternating Db Snatches
- 40yd Shuttle Sprint (4 x 10yd)
- 30 Alternating Db Snatches
- 60yd Shuttle Sprint (6 x 10yd)
- 40 Alternating Db Snatches
- 80yd Shuttle Sprint (8 x 10yd)