FITNESS
A. Strict hanging leg raises
5×3-6; Rest 60s
Training notes:
•Keep your arms straight.
•Bend knees to make this easier.
•Increase layback to make this harder.
Record time to complete.
B. 3 rounds:
500m row/20 assault bike calories
15 burpee box jump overs
12 DB snatches, alternating
Training notes:
•15 minute cap.
Record time.
PERFORMANCE
A. Hang-to-inverted on rings
5×3; Rest 60s
Training notes:
•Keep your arms straight! No bent arm pulling here.
B. For time:
1500m row/1 mile assault bike
50 burpee box jump overs (24”)
50 DB snatches, alternating (50/35)
Training notes:
•15 minute cap.
Record time.
