Pre Work
Every 90 seconds 6 rounds:
1: 20-40m Sled drag sprint
2: 10 Slam ball to shoulder
3: 3 Thrusters
*Build up in weight for each if possible
Fitness Workout
Complete the following for time:
60 Anchored Weighted Sit Ups
10 Wall walks
20 OH Lunge 95/65#
60 Pull Up
80/70 Cal Row
60 Box Jump 24/20”
Performance Workout
Complete the following for time:
60 GHD sit ups/A. Weighted Sit Ups
20m HS Walk
20 OH Lunge 155/115#
60 C2B Pull Up
80/70 Cal Row
60 Box Jump 24/20”
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