Conditioning

For Time:

20 1 arm Alt. DB Snatches (50/35)

20 Burpees

20 FR Lunges (50/35)  

20 Burpees

20 One arm Overhead Squats (50/35)

Use a single DB. Use both arms evenly throughout. 10 Right hand then 10 left on the Lunges and Squats. Lunges are 10 on one leg then 10 on the other.

Midline

Not for Time:

750 Meter Row

50 AbMat Sit-ups

500 Meter Row

35 Weighted AbMat Sit-ups (Light Load)

250 Meter Row

20 Weighted AbMat Sit-ups (Heavy Load)