April 18, 2019 – Strength and Conditioning


A. For Time: Running, Bikes, and Rowing

For Time:
Run 1 km
Bike 2 km
Row 1 km
Time Cap: 13 minutes

B. For Time: Ball Slams

For Time:
100 Ball Slams @ 20/14 kg
Time Cap: 15 minutes

*Every 30seconds perform 3 Burpees

C. 4 Rounds For Time of Wall Sits, Air Squats, Forearm Front Planks, and Russian Twists

4 Rounds for Time:
Wall Sit for 30 seconds
20 Air Squats
Forearm Front Plank for 1 minute
15 Russian Twists
Time Cap: 15 minutes


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