Physical Training

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.

10-minute warm-up set-up For Time