Warm up
2 rounds of:
200m row
20 high knees
200m run
200m ski
20 jumping jacks
Endurance
In team of 2, 40 min AMRAP, one partner working at a time:
100/80 cal row
100 ft. sled push 250/200 lbs
1,000m run (2 laps around the block)
100 double unders
100/80 cal ski
Note: each partner does one lap on the run, the other partner resting in the meantime.
UES strength
Warm Up
2 Rounds
5 Sealpose Pushup to Down Dog
10 Single DB on Back/Neck Kang Squats
10/leg Single DB Crossody Romanian Deadlifts
1st Round of Warmup: 10 Deadlifts @ 50% 1 Rep Max
2nd Round of Warmup: 8 Deadlifts Reps @ 60% 1 Rep Max
Deadlift
Every 2:00 minutes for 6 Sets
5 Reps @ 75%-80%
Start at 75% of 1RM and last set is Heaviest of Day ~80%
Deadlift Accessories
Every 4:00min for 3 Rounds:
8/leg Single DB Bulgarian Split Squats
8/leg Single DB Crossody Romanian Deadlifts
10 Single DB on Neck/Back Good Mornings
Core Work
EMOM for 9:00 Minutes for AMRAP per Station
Strict Hanging Leg Raises
Alt V-Ups + V-Ups (R + L + Both =1)
REST