Forward Arm Swings x 10 reps
Reverse Arm Swings x 10 reps
Bear Hug Arm Swings x 10 reps
Over and Back Arm Swings x 10 reps
A.
Every minute, on the minute, for 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Pop Swing x 5 reps
*As tempting as it may be to swing big, keep these swings small.
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support on Ringsx 10 reps
Interval 2 – Banded Face Pulls x 30 reps
C.
35-49:
Four rounds for time of:
Row 600 meters
55/35 lbs DB Walking Lunges x 20 steps
100/80 lb Sandbag Carry(bear hug)x16 lines
135/95 push pressx 10 reps
Run 600 Meters
*45 minute timecap