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Complete At A 1:1 Ratio With A Partner:

4 Lap Relay Run

100 Kettlebell Swings

80 Shoot Throughs

60 Weighted Box Jumps

1200 Meter Row

100 Push Ups

80 Weighted Lunges

60 Get Ups

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No Coached PM Classes


Deadlift

Set 1 – 10 reps

Set 2 – 10 reps

Set 3 – 6 reps

Set 4 – 6 reps

Set 5 – 4 reps

Set 6 – 2 reps


3 Rounds:

3 Lap Run

40 Cossack Squats (KB Goblet Hold)

20 Pull-Ups

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10:00 Stretching, Rolling & Smashing


Every 2 minutes, for 18 minutes:

Station 1 – 15 Pausing Ring Rows

Station 2 – :45 Nose To Wall Hold Or 50' Handstand Walk

Station 3 – :45 L-Sit or Hollow Hold


5 Rounds:

:30 Rowing

Rest 30 seconds

:30 Double-Unders or Jumping Lunges

Rest 30 seconds

:30 Assault Bike

Rest 30 seconds

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