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5/9

For Time

Rx-Solo Scaled-With a partner

20 lunges

500 m row

20 lateral box step overs

25 med ball sit ups

500 m ski

100 m farmers carry

25 cal bike

20 over shoulders

100 m sled push/pull

20 ram burpees


Rx+-200 m run before every station

 
 
 

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4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
4/8

4 rounds 45 seconds work 15 seconds rest 10 ft weighted bear walk, frwd n bkwrd Overhead swings Med ball sit ups Surrender lunges Floor wipers

 
 
 
5/7

10 minutes to build a heavy Must be unbroken Five kettlebell cleans plus Five kettlebell goblet squats Four rounds building sets 10/10 alternating lateral lunges 10 dumbbell bridge presses 10/10 alter

 
 
 

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