Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Single Arm Bottoms Up KB Carry x 1 length per
- Wall Walk x 2
- Burpee Broad Jump x 3
Workout of the Day
10 minutes @ 80% of:
- Double Under x 30
- Row 15 Strokes
- Burpee over the Erg x 5
Rest/Walk 5 minutes, then:
10 minutes @ 80% of:
- SA OH & Front Rack Carry x 60m (switch positions at 30m)
- Weighted Box Step Over x 10 (24/20″)
- Strict HSPU x 5 or Wall Walk x 2
Rest/Walk 5 minutes, then:
10 minutes @ 80% of:
- Run 150m
- Alt. DB Snatch x 10 (50/35lbs)
- TTB x 5
