A) MAP Session – Sustained Aerobic Output
90sec on/90sec off – 85-90% effort
Block 1 – 3 rds
18/15 Cal row
AMRAP burpees
1:30 rest
200m run
AMRAP Box jump step downs
1:30 rest
rest 5min
Block 2 – 3 rds
15/12 Cal AD
AMRAP KBS
1:30 rest
200m run
AMRAP Air Squats
B) Shoulder Bulletproofing
:20-:30 bottom up KB hold / arm
6-8 Bottom up KB Press / arm
15 Banded Lat pull down pause at hip
rest as needed x 4 sets
C) Accesory / core
8 v ups
8 alt. jack knives
8 v tucks
:10-20 hollow hold
rest as needed x 4-5 sets
D) Armor – Oly Tech (optional)
6×1 Snatch @80% of 1RM Snatch
rest 1:00-1:30
6×1 Clean and Jerk @ 80% of 1RM CNJ
rest 1:00 – 1:30