Tri-Modal Conditioning, Long- Duration
AMRAP 7:
Double-dumbbell thrusters
3 minutes to rest, record scores
AMRAP 7:
17 sit-ups, GHD
17 overhead squats
3 minutes to rest, record scores
AMRAP 7:
10/8 calorie Assault bike
1 rope climb
After-Hour Accessory Balance/ Pre-Hab Exercise
Pre-Hab: Spend 10-15’ on a CrossOver Symmetry protocol.
Balance: Headstands, hand- stands or frog stands for 10’.