Saturday

9AM

Stations/Relay Style

Group 1 -

Sled sprint relays - “resting” athletes perform burpees

Group 2 -

Bike Erg/Assault Bike, Squats , Ball Slams

Group 3 -

Battle Rope, Wall-Sit, Run

10AM

With a partner,

44 Rounds For Time:

  • 4 Wall Balls (20/14 lb)

  • 4 Pull-Ups

  • 4 Burpees

  • 4 Russian KBS @70/53

Monday

Strength/Conditioning

Bench - 8x8 - rest exactly :30s

115/75 ish

Rest 2 mins

Bench Dips - 8x8 - rest exactly :15s

—-

Conditioning

3x3 minute AMRAP

3 pushups

6 DB Hang Muscle Snatch

9 DB Goblet Squats

50/35

Rest 1 min between amraps

—-

Midline

50 leg raise to candlestick