GENERAL FITNESS
Teams of three…
12′ AMRAP #1
P1 80′ Reverse Sled Drag (light and fast!)
P2 KB Rack Hold for the duration of Reverse Sled Drags, 53/35
P2 Rest
Then:
12′ AMRAP #2
P1 6x DB “Busters” (DB Burpee + DB Cluster), 50/35
P2 M.E. Sit-ups for the duration of Busters
P3 Rest
Then:
12′ AMRAP #3
3-Player 2500m/2000m Ski Erg Relay, switch every 20 pulls
In the time remaining M.E. Wall Ball (20/14)
Score = Wall Ball Shots
Then:
Cool Down

 

 

STRENGTH
Monster Walks
Then:
3×8 (ea.) Bulgarian Split Squats off bench, climbing
Then:
A few ATG Pause Squats to open hips on your way to set #1
Then:
3x (6-4-2) Back Squats
Increase load each wave
Rest fully between sets
Then:
3×8 BB “DeadRows” (RDL + Bent-Over Row = 1 rep)
Between set do 8x (ea.) Filly Press, AHAP
Then:
4x (30/30) Mission Impossibles
Then:
Cool Down

 

 

PHOTOS