Warmup
• Run 400 m
3 Rounds of:
• 15 Jumping Jacks
• 15 Air Squats
• 15 Jumping Lunges
• 15 Cossack Stretches
Strength
Sled Relay
4 Rounds as fast as possible of:
• 50 m Sled Drag (forwards)
• 50 m Sled Pull (backwards)
Conditioning
4 Minute AMRAP:
– Partner A:
• 20 steps of Kettle Bell Lunges 53/26#
– Partner B:
• Max Ball Slams 30/20#
Rest 2 Minutes
4 Minute AMRAP:
– Partner A:
• 12 Air Squats
• 10 AbMat Sit-ups
• 8 Plyo Push-ups
– Partner B:
• Max Air-Bike or Rower or Ski Erg
Rest 2 Minutes
4 Minute AMRAP:
– Partner A:
• 2 Rope Climbs 15′
– Partner B:
• Max Toes To Bar
Rest 2 Minutes
4 Minute AMRAP:
– Partner A:
• 10 Wall Balls 20/16#
– Partner B:
• Max Dips (station or rings or box)