15 February

Training Session (7a)

"ALPHA ECHO DOG" EVERY 5M FOR 30 MINUTES WINDOW 1: 60/35 CAL BIKE 30 ABMATS 15 STRICT PRESS (95/55) *CAN ONLY WORK WHILE SOMEONE IS HANGING FROM A PULLUP BAR WINDOW 2: 60/45 CAL ROW 30 OVER THE BOX JUMPS (20/20) 15 STRICT PULLUPS OR BURPEES TO TARGET @ 30:00 MARK FOR TIME: 60/30 CAL BIKE 30 ABMATS 15 STRICT PRESS (96/55) THEN: 60/40 CAL ROW 30 OVER THE BOX JUMPS (20/20) 15 STRICT PULLUPS OR BURPEES TO TARGET
*35:30 With Spencer and Besser 1. SCORE IS TIME TO COMPLETE BOTH WINDOWS. INPUT SCORE AS 38:29 OR WHEREVER ACTUAL CLOCK IS WHEN YOU FINISH BOTH. 2. HALF TEAMS WILL START ON WINDOW 1 AND THE OTHER HALF WILL START ON WINDOW 2. THEY WILL DO THE SAME ORDER AT THE 30M MARK. 3. TEAMS OF 4. 4. FOR ANY TEAMS THAT MISS A WINDOW DURING THE 1ST 30 MINUTES, THEY CAN START THE NEXT WINDOW AND STAY ON TRACK BUT THEY HAVE A 2M PENALTY TACKED ON TO THEIR FINAL SCORE.

B1. 200 Tricep Skull Crushers (85#)
*Team of 4

B2. 300 CG Bench (85#)
*Team of 4