A – PREP
LEARN MOVEMENTS FOR FLOW
B – RAMP
PRACTICE FLOW
C – CONDITION
SPRINT – then rest the time you need.
80y Sled Sprint (cap135)
60y Farmer Carry (cap70)(cap53)
300m Row/Ski
200m Run
Follow Conditioning, the transition is:
5×5 SLDL
Two hands on KB – if balance issue, have foot find a wall or surface.
D – STRENGTH
WEEK 3
STR:4×3
HYP: 4×12
If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.
For Assistance, see computers and click appropriate tab. C1/C2 required – D1/D2 optional if enough time left in class.