GENERAL FITNESS
In teams of two…
120x Wall Ball (20/14) + 300m run together
90x DB Power Cleans (50/35) + 300m run together
60x Single DB Box Step-Overs (24″/20″) + 300m run together
Into…
2500m Row/Ski or 150/110 Cal AirRunner/Bike
Into…
60x Single DB Box Step-Overs + 300m run together
90x DB Push Press + 300m run together
120x H2H KBS (70/53) + 300m Run together
For time
40′ Cap
Then:
Cool Down

 

 

STRENGTH
2×10 Cossack Squats
2x20s Banded Sky Divers
2×10 Deadbug (focus on intense bracing)
Then:
Work up to a heavy 3-Rep “Dead-Stop” Sumo Deadlift (4-5 sets)
5 consecutive reps should not be possible
Then:
5-Rep Sumo Deadlift Clusters
1-1-1-1-1
Rest 20s between REPS
This is one set, do 3
Rest fully between sets
Then:
4x Banded KB Grip Roll-ups (flexion) +
4x Banded KB Grip Roll-ups (extension) +
12x Comp Plate-Pinch Step-ups
3 sets
Between sets do a 60s Finger Tip Plank
Then:
Cool Down

 

 

PHOTOS
N/A