GENERAL FITNESS
In teams of two…
2K Row/Ski or 150/130 Calorie AA Bike +
100x DB Thrusters (50/35) +
50x Burpee/Pull-ups (7’/6′) +
1000m Run, alternating 250m runs +
50x Box Jumps (30″/24″) +
100x American KBS (70/53) +
Partition all work as you see fit.
37′ AMRAP
Then:
Cool Down

 

 

STRENGTH
Box Stretch, 2x30s (ea.)
3×6 Kang Squats, empty bar
Then:
Back Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
As reps decline, increase load
Between each set do 5x HIGH Box Jumps
Then:
Cool Down

 

 

PHOTOS