Back Squat 5/ 5/ 3×5/
Press 5/ 5/ 3×5/
Deadlift 5/ 5/ 5/
*Use your weights from Monday
5 Rounds
8 Ring Pull Ups
8 Ring Push Ups
5 Round
4ea Archer Pull Ups
4ea Archer Push Ups
400m Run
15min Active Warm Up
RDL 10/60 10/120 10/140kg
Rev Grip BO Row 3×12/40-50-60kg (Tempo 4.2.2)
Rev Hyper Ex. 3×12/30-40-50lbs (Tempo 4.2.2)
3 Sets
BB Floor Press 15/6-8-12kg
Supine Ring Pull Up + Hold + SR Pull Up 1+ALAP+1/
3 Sets
DB Lateral Raises 15/3-5-7lbs
K-Bell Floor Pull Over 12/20-24-28kg
K-Bell Work
Swings 3×10/28-32-40kg
Wood Chop 3×10/28-32-40kg
Alt. Arm Swings 3×10/12-16-20kg
Alt. Arm Wood Chop 3×10/12-16-20kg
3 Set
3 Way Manuel Shoulders 5
Floor DB Skull Crushers 15/10-15-20lbs
15min Stretch
Rest
Affiliate Challenge #1 – The Quad:
20 Kettlebell Swings
10 Chest-to-Bar Pull-ups
20 Burpees
10 Box Jumps (24/20”)
*3 Rounds – 4 Athletes/Team will move through this event. Team score will be based on cumulative time
Affiliate Challenge #2 – The Run:
Trail Run – Approximately 5K with Sandbags and Hills
*4 Person teams, score will be based on slowest team member
Special Note: We will only do 1mile run in the 2nd WO.
400m Two 50lb Sand Bag
400m One 100lb Sand Bag
400m One 100lb Sand Bag & One 50lb Sand Bag
400m One 150lb Sand Bag
Bench Press 10×3/70% w/ Tempo 4.2.Explode
*30-45sec Rest between sets
Bench Bent Over Row 10×3/70% w/ Tempo Explode.2.4
*30-45sec Rest between sets
Lateral Squat 3×8ea/AHAP
3 Rounds
10 Wide Grip Pull Ups
10 Dips
1 Supine Pull Up to ALAP Static Hold
10 Floor Dumbell Skull Crusher
