Sleds
3 rounds:
90yd Sled Push Shuttle 90/45
150m Assault Air Runner
(alternate rounds with partner)
 
(walk 200m)
 
4 rounds:
60yd Sled Push Shuttle 135/90
100m Assault Air Runner
(alternate rounds with partner)
 
(walk 200m)
 
5 rounds:
30yd Sled Push Shuttle 180/90
50m Assault Air Runner
(alternate rounds with partner)
___________________________________
 
FitEssentials
3 rounds for reps + cals:
:30 DBall Over the Shoulder
:30 Assault Bike for calories
1:00 Rest
 
(rest 3:00)
 
3 rounds for reps + cals:
:30 Russian Kettlebell Swing
:30 Goblet Squat
1:00 Rest
 
(rest 3:00)
 
3 rounds for reps + cals:
:30 Kettlebell Sumo-Deadlift High Pull
:30 Goblet Squat
1:00 Rest
 
(rest 3:00)
 
3 rounds for reps + cals:
:30 Dumbbell Renegade Row
:30 Push-up
1:00 Rest
_______________________________
 
Weightlifting
Snatch Drills
(15:00)
 
2-Position Muscle Snatch (knee/floor)
6×1 -choose weight-
 
Jerk
5×2 -choose weight-
 
Incline Sit-up
5×10
32157961_10214578558470372_5556201622339584_n
“I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.”
~E. B. White