Obstacle Course Race (OCR) Training (6:45am – 8:00am):
Three person teams, all working at the same time. AMRAP10 at each station. Two minute break between stations.
Station #1:
– Transition movements/exercises: 5 burpees, 1 Monkey bar (rings), 5 burpees
– Bottom of squat hold with KB (53/35#)
– Reverse lunges
Station #2:
– Transition movement/exercise: 200m run
– Farmer holds with DB’s (75/50#)
– Squats with wreck bag (50/35#)
Station #3:
– Transition movement/exercise: 2 rope climbs
– Plank holds (weighted; 35/25#)
– V-ups
Station #4:
– Transition movement/exercise: 15/11 cals bike
– OH plate holds (45/35#)
– Strict Press (75/55#)