Warm Up

Row 300m (No Straps)

Then 2 Rounds of:

  • FLR on Floor x 30 seconds
  • Alt Box Step Up x 10
  • Scap Pull Up x 5

Workout of the Day

A. 3 Sets for Quality

  • Nose to Wall HS Hold x 45-60 seconds (accumulate time if needed)
  • Deadhang to Active Arch x 20-30 seconds (accumlate time if needed)
  • Deck Squat x 8-10

B. In teams of 2, with only 1 person working at at time, complete as many reps as possible.

Against a 25 minute running clock:


  • Row 2k
  • Burpee Box Jump Over x max reps in time remaining (24/20″)

10-15:00 – Rest


  • Run 1600m or Assault Bike 100/80 Cals
  • Wallball x max reps in time remaining (20/14lbs to 10/9′ target)

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