FITNESS & PERFORMANCE
A1. Staggered stance DB RDLs
12,10,8/leg; Rest 30s b/w legs; Rest 30s
A2. DB box step-ups
12,10,8/leg; Rest 30s b/w legs; Rest 30s
Training notes:
•Staggered stance RDL (except with KBs): https://www.youtube.com/watch?v=XnnmdaKqgiw
•30s rest is relatively short so this may get tough on grip.
Record weight used.
B. For time:
40 DB snatches, alternating (50/35)
40 wall balls (20 to 10’/14 to 9’)
40 assault bike/row calories
30 DB snatches, alternating (50/35)
30 wall balls (20 to 10’/14 to 9’)
30 assault bike/row calories
Training notes:
•18 minute cap.
•Loads should be moderate.
Record time.
