Warm Up
Row or Run 250m
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
- SA Bottoms Up KB Carry x 50ft per
Workout of the Day
A. 3 Sets
- A1: Push Press x 6-8 reps – Rest 60 seconds
- A2: Hollow Rocks x 20-30 seconds – Rest 60 seconds
B. Against a 30 minute running clock, complete the following:
- 0:00 – Row 1000m
- 5:00 – Burpee x 50
- 10:00 – Strict Pull Up x 30
- 15:00 – Wallball x 50 (20/14lbs to 10/9′ target)
- 20:00 – Box Jump Over x 30 (24/20″)
- 25:00 – Run 800m
-There are 6 total 5 minute rounds. Athletes must rotate to the next station every 5 minutes. Score each of the 6 rounds for time or the number of completed reps.
