Monday June 4 – Newbie Day 1 + 3 x 9 min Conditioning

Monday: 6/4

Newbies:

Baseline Assessment

Run 2 parking lot laps (sub 500 m row)

2x: 10 pushups, 15 JG Rows, 20 Squats

Run 2 parking lot laps (sub 500 m row)

Vets:

3 x 9 min Conditioning Stations

Station 1

1st min: 250 meter Row 200 meter Row

2nd min: Max Burpees

3rd min: Rest

Repeat 3 x

Station 2

1st min: Parking lot Sprint

2nd min: Max Wall Balls

3rd min: Rest

Repeat 3 x

Station 3

1st min: 20 KB Rows (10 each arm) R:(55+/40+) W:(40+/30+) B:(35+/25+)

2nd min: Max DU (Speed singles)

3rd min: Rest

Repeat 3 x