| Warm up |
| – 5 minutes: Lateral lunges x 8 + prone scorpion x 4 + squat rotations x 4 – Blue Awning run – 8 minutes: Barbell (add weight as necessary) muscle cleans x 5 + barbell power cleans x 5 + shoulder to OH x 6 |
| Strength |
| Barbell Hang power clean and press: 8-6-4-4-2-2 (You’re not finding a 2 rep max, just move some weight!) |
| Work |
| Teams of 3: – 3000m Bike- Barbell Front Squats x 120 (135/95 max weight) (2 people can go at a time) – 200 push ups (2 can move at a time) – 1500m Ski- 200 Slamball slams (2 people can move at a time) – 120 med ball sit up to throw to wall (2 people can move at a time) – Row max meters in remaining time – 15 pulls per person- After each turn: 5 KBS |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!