Rescue Run 10

3 rounds for TIME:

Run 4 min
10 Strict pull-ups
20 Lunges
20 Push-ups
20 Bench dips
20 Mt climbers

7:11-6:45-7:08

Rescue Run 9

EMOM for as long as you can complete work in 1 min:

5 pull-ups
8 push-ups
10 sit-ups
12 squats

5 min

Rescue Run 8

5 rounds for TIME:

400m treadmill run
12 goblet squats @20kg
20 KB swings @20kg
12 box jumps @20"

19.29

Rescue Run 7

3 rounds for TIME:
20 push-ups
30 jump squats
25 thrusters @2-16kg
30 lunges @2-16kg
100m row
60 sec rest

18.24

Teps 4

Statics

One breath CO2 drill:
10 x 1 min STA with 1 breath in between

5 x STA with 3 min breathe up (finish when you become uncomfortable - buddy not to give times until after you come up)
2:30-2:40-2:50-3:00-3:30

Altitude Training Centre

40 min on the watt bike at 120-140 watts with mask attached to hypoxico machine. Ideal training range for altitude induced adaptations is 84% SpO2.

Intermittent hypoxia
5 min on:1 min off

Flow(%):    PaO2(%):    Altitude(m):    HR:    SpO2(%):

no mask        21                    0                96            98
30                 18.4               1050           117            98
50                 16.4               2000           150            97
70                 14.9               2750           132            83
80                 13.6               3500           160            78
70                 14.9               2750           140            84

Rescue Run 6

5 rounds for TIME:
400m treadmill run
10 Goblet squats @20kg
15 KB Swings @20kg
10 Box jumps @20"

18.51

2 min rest then:

2 rounds for TIME:
20 sec plank
20 mt climbers each side
20 sit-ups
20 leg lifts
20 flutter kicks each side

5.16