Warm Up
3 rounds
Run 1 lap
10 up downs
15 sit ups
Strength
Floor press
7-7-5-5-3-3
Workout
2 rounds/20:00 cap
Row 750 m or Ski 700 m
30 KB swings 53/35
30 Box Jump Overs 24/20
30 DB Push Press 35s/25s
Rest 4 min
*Women start with DB Push Press and go in reverse order.
Durability Work
Strong when your tiredโฆ.
5 rounds
2 min clock w/1 min rest
Bike 15/12 cal
40โฒ bear hug carries sandbag or d ball