BASE

HYBRID

Warm-up

1,000m Run

*Record Time for this.

Sled Push (152/102kg)

10 x 12.5m

1,000m Run

- Rest 5min -

1,000m Run

*Goal is to hold same timing as the warm-up run

CROSSFIT

Ring Dip

5 Sets x 6- 8 Reps

A.E.S 12 Dual DB Hammer Curl

*Both arms together

False Grip Ring Pull-up

5 Sets x 3-5 Reps

A.E.S 10 Russian Push-ups

1 Set

30sec Max Bike Cals

*Warm-up appropriately for this.