Two for Tuesday

Conditioning Skills Test 3 (Time)
Row 1,000 meters
3 Rope Climbs, 15′
50 Box Jump Overs 24/20"
3 Rope Climbs, 15′
Run 800 Meters
3 Rope Climbs, 15′
200 Double Unders
3 Rope Climbs, 15′

22 minute time limit. Full Extension is not required on Box Jump Overs.

If you’re unable to run, bike 1 mile (1600), ski 800 or row 800.
A1A 12/9/12 Rope Climb, 12′ legless or 8′ legless from seated.

3:1 Butt to floor

Sub double unders with 400 singles.

Mobility 3
Quads, forearms, calves & ankles

Spend a minute or two on each area, mobilizing before warming up.

After you’ve mobilized, do 3 rounds of:

25 jumping jacks
10 hip thrusts (laying down)
10 v-ups
10 push ups

Get out a rower and a box, lining them up where your coach tells you to.

200+200 Russian Twists (Time)
First 200 with a medball, second 200 unweighted,
RX= 20/14
Try to keep feet off ground, ball/both hands touch ground and count each tap as one.