Physical Training

10-minute Warm-up/Set-up For Time 1 minute of rest is required after the 5th round of wall balls and before rowing Maximize the first set of wall balls in each round to build wall ball capacity.

Strength Day 5 rounds 5 rounds Dave’s Arm Pump

10-minute Warm-up/Set-up 15 min Clean and Jerk 3 rounds for time

10-minute Warm-up/Set-up 3 Rounds for Time 3, 2, 1 Wall Walks Between Rounds

10-minute Warm-up/Set-up E5MOM for 25 minutes

5-minute Warm-up/Set-up 9 Rounds C2 Rower EMOM This is a C2 Rower Preset Workout. Set an aggressive goal pace and attempt to hold it for each round. The pace you hold for a 2000m row is a good starting point. Pace/500m Distance in 1:40 1:40 500m 1:45 476m 1:50 454m 1:52 446m 1:55 435m 2:00…

Cycling

10 – min Warm-up ALT E2MOM for 20 Min

10 – min Squat Warm-up E3MOM for 30 Min Working Zone-2 Don’t worry about hitting the 15 cals in the time domain. If you get it, take a rest.

Chipper for Time (45 min cap) Pick the order, but all reps must be completed before moving to the next exercise.