Endurance:

Run 1 mile or C2 Row 1500m

Aimee are you OK?

Phase I:  Warm Up  3 rounds

• 20 Wall Balls
• 5 HSPU or 10 Pike Pushups
• 400m run

Phase II:  Strength & Stamina 5 rounds

• 10 Pull Ups Dead Hang
• 10 Push Ups
• 10 GHD

Phase III:  Working Capacity 5 rounds

•  10 OH Squat
• 500m C2 Row

Durability:

100 Flutter Kicks
100 Situps

 

 

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