40 Kettlebell Swings (53#/35#)
30 Box Jumps (24"/20")
20 Strict Ring Dips
10 Bar Muscle Ups
Above & Beyond
1 Minute Down Dog
1 Minute/Arm Twisted Cross
1 Minute/Leg Crossed Shin, Forward Fold
4 x 6 @ Moderate Weight
*Increase weight on each set if possible, your last set of 6 should be difficult.
40 Reps @ Heaviest Weight Used on Romanian Deadlifts
*Perform all reps with a slower down/faster up tempo.
*Rest as needed, but as little as possible.
1 Arm Farmer Carry
50 Meters/Arm with 100% of 100 Meter Single Arm Farmer Carry
10 Minutes For Quality
Push Up Plank Hold on Rings x 10 Count
1 Arm Overhead Hold x 10 Count/ARM at Light Weight
Run 3 Minutes Out and 3 Minutes Back
REST 3 MIN
Run 2 Minutes Out and 2 Minutes Back
REST 3 MIN
Run 1 Minutes Out and 1 Minute Back
REST 5 MIN and do penalty during this time.
*Goal is to “know your pace” and maintain same pace back as you did out.
*Goal is to end up right back at the start line on your run back.
*DO NOT speed up your pace at the end of the run to "make it" back to the start line.
For every 5' you are off on the run back asses a penalty of 1 sandbag bearhug squat @ 150#/100#
*This is to be done during the rest between rounds one and two and after round two.
30 Ring Push Ups
75 Russian Twist
30 Ring Rows