2024-07-18

• Overview: It's a hefty conditioning piece that packs a real punch for the lungs and midline. Our goal should be maintaining consistency across these rounds, so we have to decide which movements we're going to use to pace and where we want to make our push, that way our lungs have a chance to keep up!
• Run: 2:15 or less here today.
• AbMat Sit-ups: Aim for 1:00 or less, shoulders touch the floor behind us and our butt stays stuck to the floor.
• Lateral Barbell Burpees: 1:30 or less on these, we don't need to fully open the hip today when jumping over the barbell. Two feet airborne at same time.
• Front Rack Reverse Lunges: Unbroken sets once we pick up the bar. These are about :30 or less of work. Be sure to stand to FULL extension on last rep before dropping the bar.
• Score: Time to complete work. Add 1s per rep if time capped.

• Athletes that are strong in at least two movements today may choose those to make a push and use the other movements to catch their breath and pace. You are going to want to pay attention to your lungs today, as things can get out of hand fast.
• When we pick a movement to pace ourselves, this does not mean we are moving slowly here. It means we are choosing to move at a pace that gets our work done, but also lets us pay attention to our breathing to keep our lungs under control.

400M RUN

• Reduce Distance
• 2:15 Time Cap
• 500/450m Row
• 450/400m Ski
• 1000/900m Bike
• 300m Air Run
• 30/26Calorie Echo/Assault

SIT-UPS

• Reduce Reps
• Hollow Rocks

LATERAL BARBELL BURPEES

• Reduce Reps
• Regular Burpees
• 20/15 Calories On Any Machine

BARBELL FRONT RACK REVERSE LUNGE

• Reduce/Remove Loading
• Sub Forward Lunges
• Sub Dumbbells (Front Rack or Suitcase)
• Sub Kettlebells (Front Rack or Suitcase)
• Sub Goblet Reverse Lunges

100m Run
8 AbMat Sit-ups
4 Lateral Barbell Burpees
4 Front Rack Reverse Lunges