A – PREP
LEARN MOVEMENTS FOR FLOW
B – RAMP
PRACTICE FLOW
C – CONDITION
AMRAP
20/15c Assault Bike
20/15c Row/Ski
10 3 Burps, 6 Climbers
4x 5 Swings, 5 Pushups
Follow Conditioning, the transition is:
50 WEIGHTED SITUPS – GO HEAVY MAKE 2-4 SETS OF IT
D – STRENGTH
WEEK 4
STR:4×2
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.