Fitness
A. FAST warm up- (:20/:10) (w/r)
1. DB snatches/ ring support hold
2. Banded good morning/ shoulders 45 degrees
3. Assault Bike/ seated DB bent over row
4. GHD back extensions/ straight leg sit ups w/ weight
5. Treadmill/ hollow hold
6. Ski/ hanging knee raises
7. Hurdle- lateral hop/ shoulders front & side
8. Burpees/ flutter kicks
B. “18.0”
21-15-9:
DB snatches, alternating (50/35)
Lateral burpees over-the-dumbbell
*Fitness does not need to meet new 18.0 burpee standards
**7 min cap.
C. 10 min:
30s KB suitcase deadlifts, right
30s KB suitcase hold, right
30s KB suitcase deadlifts, left
30s KB suitcase holds, left
-Rest 30s
Performance
A. FAST warm up- (:20/:10) (w/r)
1. DB snatches/ ring support hold
2. Banded good morning/ shoulders 45 degrees
3. Assault Bike/ seated DB bent over row
4. GHD back extensions/ straight leg sit ups w/ weight
5. Treadmill/ hollow hold
6. Ski/ hanging knee raises
7. Hurdle- lateral hop/ shoulders front & side
8. Burpees/ flutter kicks
B. “18.0”
21-15-9:
DB snatches, alternating (50/35)
Lateral burpees over-the-dumbbell
*DB snatch hand switch must occur below eye level.
**Burpee jump must be two feet up and two feet down. Do not have to reach full extension on burpee but can’t stay folded in half while jumping.
***7 min cap.
C. 10 min:
30s KB suitcase deadlifts, right
30s KB suitcase hold, right
30s KB suitcase deadlifts, left
30s KB suitcase holds, left
-Rest 30s
