A) Warm-up
Run 400 Meters or Row 500m then or Assault Bike x 60s,
8 Burpees
20 Ft. Bear Crawl
8 Push-ups
10 Scorpions
10 Air Squats
Run 200m or Row 200 or Assault Bike x 30s.
B) Conditioning
EMOM 40:
Minute 1: 200 m run
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 45s of Moutain Climbers
Minute 5: Rest
Alternate Scaling Options:
– Row: 30s SDHP (53, 35)
C) Extra Credit
5:00 of Static Stretching