Weightlifting/Gymnastics Conditioning, Mid-Duration
6 calorie row or bike
2 rope climbs
2 squat snatches, heavy
Strength/Power Test, Pre- Fatigued
“Biceps & Boxes”
7:00 to find a max:
7:00 to find highest possible:
After-Hour Accessory Strength/ Stamina Exercise
Strength: Bent-over T-bar rows, 4 sets of 10-20, medium-heavy.
Posterior chain: Walk a medium- weight sled 400 m (walk fwd, sled pulled by rope at waist).