“GotR”
For Time- 45 min cap
1 Mile Run
50 Hand Release Push-Ups
100 Ab-mat Situps
200 Double Unders
1,000m Row or Ski (may only sub an 800m run if no machines are available)
50 cal Assault Bike (50 goblet squats 53/35 if bike is taken)
3 min plank hold
3 min static hang from rig
400m Run
FrameWork/Leanfit (scale weight if needed):
800m Run
then 5 rounds of:
20 ab-mat situps
60 single unders
800m Run
500m Row or Ski (may sub 25 burpees if no machines are available)
then 3 rounds 0f:
16 goblet stationary lunges (53/35)
1 min plank hold
1 min static hang
400m Run
