1. In teams of 3-4 each station is done for 8 minutes 1. sled Drags 2. Rope Pulls 3. 100/75 cal bike 4. Overhead Barbell Carry * 2 min rest
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1. 4 sets of : Stiff leg Deadlift x 6-8 reps One arm Press x 6-8 2. EMOM x 12 minutes 1- 5 Kettlebell Clean and Jerks 2- 10 Burpee Box jump overs 3- 50 Double Unders
Monday 1. Tabata 10 sec on 20 sec off for 2 min Hallow Rock Beat swing 2. In partners AMRAP x 20 minutes 12 cal row 12 Thrusters (95/65) 12 Pull ups * alternate rounds with a partner
1. EMOM x 10 minutes Clean + Jerk 2. 3 Rounds For Time 40/30 Push ups 20 Front Rack Lunge (135/95) 10 Sumo Deadlift Highpull (135/95)
1. In teams of 3-4 go through each station of : 1- prowler push 2- farmers +front rack carry 3- 1500m row 4- rope climbs Each station is for 6 minutes with 2 min rest
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