Warm Up
200 Meter Run/Row
:45 Goblet Squat Hold
4R/4L Single Leg Goblet Deadlifts
8 Hip Bridges w/ 5 sec pause at top (squeeze glutes and tuck belly button toward spine)
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 KBS w/ Goblet
:45 Goblet Squat Hold
8 Alternating Front Lunges w/Goblet
8 Goblet Squats
200 Meter Single Arm Farmer’s Carry (alternate arm at 100 meter mark)
Strength
3 Supersets
A. 6 Reverse Front Rack Lunges ea leg AHAP
B. Max Dynamic Push Ups
C. Max Supping Ring Rows
Conditioning
For Time
50 Wall Balls (20/14)
25 DB Hang Power Cleans (50/35)
50 Wall Walls (20/14)
* Every min. complete 5 burpees.