Partners- one work, one rest
each person completes a full round before switching
7 box jump overs 24/20"
5 sandbag cleans 150/100 or wreck bags 70/50
50m sled push - 1 plate/ empty sled
*this is to the pylon and back- sled is light enough to keep moving with it.
30' sled push heavy- add 2-3 plates on sled (30 feet is only two sections of concrete)
sled push 50 feet- add one plate to sled
2 ring muscle ups/ 4 dips + strict pull ups/ 6-8 banded tempo pull ups
sled push 50 feet
12 alternating DB snatch 50/35 35/20 RX+ 70/50
sled push 30 feet- add one plate to sled (45-35 or 25)
12 alternating pistols sub a progression or Cossack lunges
10 SDLHP 115/75 95/65
5 push ups- hand release
split the class up into three teams
this is a relay against your buddies on the other teams
Order of the relay- waterfall style- no person from behind can pass someone in front
1. sled push to the pylon and pull back to the start line. Sleds should have 15# plate added
2. at the pylon complete 4 sandbag cleans + sandbag carry from the pylon to the fence and back to the pylon. Leave the sandbag there for your teammate.
3. run around the building to the side door by the bikes
4. complete 8 lateral burpees over a parallette- run outside the garage door to tag a teammate or go again.
Reverse Sled Drag 25m
5 Strict or Kip HSPU
Sled Push 25m
10 Kettlebell 2-arm Deadlifts
Assault Bike 15/12 Cals
12 Alternating Pistols (bodyweight)
9 push ups
*Sub Prisoner Box Step Up for Pistols today if needed
min 1: battle ropes x 45 seconds
min 2: sled push 25m 2/1 plates added
min 3: HSPU x 8-10 reps /piked hspu from a box / seated DB strict press