A. Context :
Context :
– CP
– Aerobic Power IntervalsScoring: Not Scored
Warm – up :
SMR Lat (Roll), Then…
8/8 Cossack Squat,
15 Air Squats @ 2010,
10 Scap Pull – ups,
12 Ring – rows,
3 Strict Pull – ups
B. Alternating Sets: Front Squat, Weighted Pull-Up
5 sets of:
B1. 5-10 Front SquatsCPB2. 5-10 Weighted Pull-UpsCP
C. Aerobic Power Intervals :
Aerobic Power Intervals :
2 rounds of :
In 5 mins
15 Box Jumps (Step – ups/18/20/24),
15 Burpees,
15 AKBS (18/26/35/53),
MAX Cal Row,
3 mins RestScoring: Reps (higher is better)