Conditioning:
Black or RX: With a partner, complete as many reps as possible. One person works while one person rests:
5 minutes of one arm dumbbell thrusters 50#/35
5 minutes of ring rows
5 minutes of sled push 135#/90
5 minutes of sprinting down to the edge of the pavement and back (each run counts as 1 rep)
Green or Scaled: With a partner, complete as many reps as possible. One person works while one person rests:
5 minutes of one arm dumbbell thrusters 35#/20 or one arm dumbbell squats 50#/35
5 minutes of ring rows
5 minutes of sled pull 135#/90
5 minutes of calories on the Air-bike
Blue or RX+: With a partner, complete as many reps as possible. One person works while one person rests:
5 minutes of one arm dumbbell thrusters 50#/35
5 minutes of ring dips
5 minutes of sled push 180#/135
5 minutes of sprinting down to the edge of the pavement and back (each run counts as 1 rep)