Fitness
A) 12 mins Pistol Progressions and/or Practise.
B) Teams of 4 (or 3) (Time cap 30mins)
Row 500m/400m
60 DB Clusters (20/15kg)
Row 500m/400m
80 HR Press Ups
Row 500m/400m
100 Burpee Box Jump Overs
Row 500m/400m
120 Wall Balls (9/6kg)
Different athlete rows each time, all other work must stop during the row.
Performance
A) OTM 12 mins:
Odds – 40 secs Pistols
Evens – 30-40 DUs
B) As Fitness
A) 12 mins Pistol Progressions and/or Practise.
B) Teams of 4 (or 3) (Time cap 30mins)
Row 500m/400m
60 DB Clusters (20/15kg)
Row 500m/400m
80 HR Press Ups
Row 500m/400m
100 Burpee Box Jump Overs
Row 500m/400m
120 Wall Balls (9/6kg)
Different athlete rows each time, all other work must stop during the row.
Performance
A) OTM 12 mins:
Odds – 40 secs Pistols
Evens – 30-40 DUs
B) As Fitness
