Warm up
2 rounds of:
200m row
5 per arm single arm KBS
5 squat jumps
5 cal ski
Endurance
Rotating through each station with 90 sec work, 30 sec rest/transition, perform 4 rounds of:
1) 200m run + max double DB snatches in remaining time 50/35 lbs
2) 80 ft. broad jumps + 40 ft. sled push 200/150 lbs
3) AMRAP of 8 double KBS + 8 double KB deadlifts 24/16 kg
4) Max distance ski
UES strength
Warm Up
2 Rounds
10 Bootstrappers
20/side Banded Lateral Walks
15 Hanging Leg Raises
20 Empty Barbell RDL
Deadlift
Take as many sets needed to find a:
2 Rep Max
Then 2 Drop Sets
1 set: 4 Reps @ 80% of todays 8 Rep Max
1 set: Max Set of Unbroken @ 60% of todays 2 Rep Max (10 Rep Cap)
-Time Cap 20 mins-
Accessory
Every 90sec for 3 Rounds Alt. Movements
:30sec Copenhagen Plank
20 Heels Elevated Glute Bridges
10 Ring Curls + 15 Ring Rows
8/side Bench Bird Dog Row