2 rds Warm-Up
- 2 x 1 inchworm + 2 shoulder tap push-ups
- 5 push-ups
- 10 Air Squats
Strength: Bench Press (In Fitness Center-hopefully)
- 2 x 5 (45/35)
- 1 x 5 (95/65)
- 1 x 3 (135/85)
- 1 x 2 (185/130)
- 5 x 3 (work sets) or 3 x 5
3 Rounds (You go, you go, you go….I go)
- 2 x 12m Big Rope Sled Pulls (185lb)
- 25m Burpee broad jumps
- 30 – 20 – 10 Hand Release Push-ups
- Light Jog until it is your turn
30 – 20 – 10 (Partner)
- Rower
- Hand Release Push-ups
10 min Set-up/warm-up
Relay For Time (2 teams – evenly split)
- 5000m Row (250m/ individual)
- After your turn, must complete 1 x 25 meter slid push (250/175) before returning to the rower
- Every 4th minute, the whole team
- 5 Burpees (everyone must have burpees done before returning to rower)
Metcon
10 rd For Time
- 1 heavy sled rope pull
- 1 down and back heavy med-ball carry
Alt Tabata Warm-up
- Bar Hollow Body
- Sit-up / V-ups
- Light Sled Push
- Handstand Hold
Conditioning
15 min E90S
- 45ft Sled Pull (Body Weight +)
- 4 Box Jumps Overs
- 6 GHD Sit-ups
5 min Rest
15 min E90S
- 45ft Sled Push (Body Weight+)
- 4 Box Jump Overs
- 6 Toes-To-Bar