Warm Up;

1 min Fast bike/2 min chill x 4. Should be at least a 7 mph difference between the two speeds.


200 m sled push 4×45’s

then 12-9-6

Deadlift 345/225

Bar facing Burpee


Run 800m

If done with a partner use two barbells and synchro all the 12-9-6 reps. Also add 2 additional 45lb plates to the sled and share as desired. Both partners run.

B. Class


50 Ghd situps

50 kb push press 53/35’s*

*Every Drop 10 Box Jumps 24/20


Thursday, May 16th, 2019 at 9:31 pm / Competitive