Conditioning:
For Time:
40 Bent Over DB Row / 20 Pull-ups
400 Meter Run / 30×10 Meter Shuttle Runs
40 DB Power Cleans
800 Meter Run / 60×10 Meter Shuttle Runs
40 DB Push Jerks
400 Meter Run / 30×10 Meter Shuttle Runs40 Bent Over DB Row / 20 Pull-ups
Time Cap 25:00
*Split DB Work Every 5 Reps
Midline:
Alternating for 6 Rounds:
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock.