
For Time: (35min cap)
400m Run
400m ROW
400m Run
25 Wall Ball Shots 14/10lbs to 10/9’ Pro 20/14lbs to 10/9
400m Run
40m Sand Bag/Barbell Lunges 45/25lbs Pro 65/45
400m Run
400m Ski Erg
400m Run
40m Burpee Broad Jumps
400m Run
100m Double Kettlebell/Dumbbell Farmer’s Carry 55/35lbs Pro 75/55
400m Run
25 Wall Ball Shots 14/10lbs to 10/9’ Pro 20/14lbs to 10/9’
Odd Objects & Core Development
3×1 Rope Climb 15’ Pro Legless 15’
3×10 Dumbbell/Kettlebell Box Step-ups
3x50m Sled Pull w/Rope
3x100m Sled Sprint Push (Light weight)