For time: 2 mile run (compare 1-21-12)
Scale to 1 mile run
Scale further to 3 x 400m repeats @ relaxed pace w/ 1 to 2 minutes rest between.
Core/Ignite
CORE
400m run
10 Burpee box jumps 10 SDHP 95/65
10 thrusters 95/65
20 squats
1 lap sprint
20 push ups
1 lap sprint
4 rds. each for time:
400m run
10 burpees
10 SDHP (choice)
10 thursters (choice)
Rest 1 minute
400m run
10 Burpee box jumps 10 SDHP 95/65
10 thrusters 95/65
Rest 1 minute
IGNITE AMRAP in 20 min.20 squats
1 lap sprint
20 push ups
1 lap sprint
IGNITE Scaled
AMRAP of choice not to exceed 20 min.
15 squats
1 lap relaxed pace
10 push ups
1 lap relaxed pace
CORE
Max rounds in 3 minutes of:
3 power cleans (choice)
6 Push ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
PSYCHOMax rounds in 3 minutes of:
3 power cleans 135/95
6 hands up Push ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
