Strength
4 Rounds
:30 max push ups
1:00 rest
Conditioning
50 - 40 - 30 - 20 - 10
KB Swing 55/35
Sit up
*200 m Double KB Front Rack Carry between sets
Endurance
Self Control
3 mile run - continuous effort
1st mile as slow and controlled as desired
Immediately into full mile at 85-90% effort
Immediately into cool down mile at desired pace to find zone 2-3 heart rate
- Score is simply based on completion of 3 miles without stopping or walking
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