For Time:
Sandbag Carry 300 feet @ 150/100lbs
Time Cap: 5 minutes
*25ft turnarounds
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3 alternating sets of:
-75 oh walk 53/70 kb each arm
-75 ft suitcase carry 53/70 each arm
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3 alternating sets of:
-10 Ring push-ups / push-ups
-8 high bar dips / box dips
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WOD
EVERY 5 min for 10 min
10 oh lunge 50/35
3 rope climbs / 20 kb swings
30 pistols / 1 leg box step ups
15 strict pull-ups / Banded
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
