FLIGHT SIMULATOR

Competition Class

Strength

Skills&Drills

CONDITIONING

Death by 10m
min1: Run 10m
min2: Run 2x10m
min3: Run 3x10m
keep adding a 10m shuttle until you can no longer complete in given time

CORE
3 Rounds for Quality
1min Plank (lift L arm, then R arm, then L leg, then R leg, repeat)
1min side plank banded reach under pull throughs
1min Chinese plank (shoulders & feet on boxes, hold plank, face up)

 

MetCon

CLASS

For time:

5,10,15,20,25...50,45,40...5
Unbroken Double Unders
*10min time cap

21-15-9 reps for time:
Deadlift 225/155
DBL DB STOH 50s/35s
200m Run b/w rounds