Upper Body (8a/9a/5p)
For load:
Single-Arm High Row 8-8-8
(alternate sets with a partner)
 
For load:
Chest Press 6×8
(alternate sets with a partner)
 
For load:
Single-Arm Row 8-8-8-8
(alternate sets with a partner)
 
For load:
Shoulder Press 6×8
(alternate sets with a partner)
 
For load:
Single-Arm Low Row 8-8-8-8
(alternate sets with a partner)
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Sleds (6p)
Teams of 3
10 rounds:
10yd 225/180
(each person completes 10 pushes)
 
(200m Farmers Walk 70/53)
 
8 rounds as a 3 person relay:
20yd 180/135
 
(200m Farmers Walk 70/53)
 
6 rounds as a 3 person relay:
30yd 135/90
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FitEssentials (6p)
For load:
Sumo Deadlift 6-6-4-4
*follow each set with :30 of push-ups
 
4 rounds for reps + cals:
:30 Row for Calories
:30 Rest
:30 Sprawl
:30 Rest
:30 Box Step-up (alt legs)
:30 Rest
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Weightlifting (5p)
Snatch
75% 4×2
 
Clean & Jerk
75% 4×2
 
Weighted Walking Lunges
4×10 (each leg) -choose weight-
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“I think it will be found that experience, the true source and foundation of all knowledge, invariably confirms its truth.”
~Thomas Malthus