Warmup: Ride, row, or rope for 5 min (get a sweat going)
3x
10m high knees
10m butt kicks
10m high kicks
Then
4x
10x push-ups then immediately into a 50m sprint
Then in teams of two
400m mixed carry: one person carries a 80lbs sandbag, the other farmers carry 50/35lb
if either is dropped, person must switch item(s) with partner
100 box jumps
100 slam balls
100 burpees
1- 15' rope climb per person
reps are equally divided between partners, with one person working at a time.
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Jordan/Timpano 13:20
ReplyDeleteTrevor/Billy 15:40
Doc/Daniel 18:24
Andrew squared: 21:22
Craig/Dvd 24:33
Terry/ Hess 25:33
1-12/12-1
Elevated Ring pushups/ pullups
Matt 14:27
rod 17:50
then 30/30 row for 15 blocks (minutes)
each block increasing at least 1m more than the last