Warm Up

Row or Run 250m

Group Dynamic Drills

Workout of the Day

A. 3 Sets

  • 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
  • Wallball x max reps in time remaining (20/14lbs to 10/9′ target)


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