Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row or Bike 12/10 Cals
- Partner B – Alt Box Step Up x 10-15
- Partner C – Prisoner Good Morning x 5 + Hi/Lo Plank
Workout of the Day
Performance
A. 4 Sets
- Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes between.
B. 3 Sets
- Push Press x 4-6 – Rest 2 minutes.
C. Complete Rounds of 21,15, and 9 for time of:
- Wallball (20/14lbs to 10/9′ target)
- Pull Up
- Box Jump Over (24/20″)
GPP
A. 4 Sets
- A1: Deadlift x 4-6 @ 30X1 – Rest 60 seconds
- A2: SA Half Kneeling KB Press x 6-8 per @ 2011 – Rest 60 seconds
- A3: SA Farmer Carry x 100ft per – Rest 60 seconds
B. Complete Rounds of 21,15, and 9 for time of:
- Wallball (20/14lbs to 10/9′ target)
- Pull Up OR Jumping CTB Pull Up
- Box Step Over w/ Medball (20/14lbs to 24/20″)
