ABSOLUTE STRENGTH 0-14 mins
build to max 1 rep back squat
SKILL CAPACITY 14-24 mins
1xmax effort set of Muscle ups/TTB or Knee to elbows
MONO AEROBIC CAPACITY 24-39 mins
for time 1.6km run (1 mile) or 2km row
ABSOLUTE STRENGTH 0-14 mins
build to max 1 rep back squat
SKILL CAPACITY 14-24 mins
1xmax effort set of Muscle ups/TTB or Knee to elbows
MONO AEROBIC CAPACITY 24-39 mins
for time 1.6km run (1 mile) or 2km row
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