Conditioning: Refer to pick your poison last few weeks for pacing on this work. 1/2 splits at 1/2 pace minus 15 sec. rest 3 min between.... I.e. I ran a 10 min mile... goal is to run 800m in 4:45 (5min minus :15 sec), rest 3 min then repeat. You may choose this same pacing for any of the pieces we did (Ski, Run, Row, Bike).
"Deadly Assault"
3RFT with buy in (12 min cap)
(25/20) cal Assault Bike buy-in
12 KB Swing (53/35)
10 Burpees over KB
16 KB Goblet Stationary Lunges
RX: AB Cals must be completed sub :50 and complete entire workout under cap
Framework: (25/20) cal row, Russian KB Swings, Burpees and lunges the same
LeanFit: (20/15) cal row, Russian Swings (35/26), Burpees and lunges the same (35/26)
