Tuesday@ Training Room5am, 8:30, (9:30 yoga), 10:30, 11:30, 4:15pm, 5:45
10 mins DU skill work
Then, 3 RNFT Strict HSPU (work negatives or 30sec HS hold) Strict Pullups * If you can do more than 10 strict pullups, wear the vest! Both exercises should be max reps with good form.
Then, Zone test 21-15-9 Burpees Kbs 53/35# DU
Scores: Black= 15 mins or less, no modifications Red= 15-20 mins and/ or no more than 1 modification Blue= more than 20 mins and/ or 2 or more modifications
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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30, 4:15pm, (5:45 yoga)
For Time 800m Run 40 Squat Skips (20/20) 40 Push Press (20/20) 400m Run 30 Squat Skips (15/15) 30 Push Press (15/15) 200m Backwards Run 20 Squat Skips (10/10) 20 Push Press (10/10)
Follow up with 20 mins rolling/ stretching, if there's time