800m Run (65-70% effort)
50 GHD Sit-ups
60s Couch Stretch e/s
A. Pausing Bench Press- 5x5 @60-65% (rest 2 minutes)
- Pause for two seconds ON chest. Keep glutes on bench.
B. Standing SA DB Press- 4x8 (rest 2 minutes)
- Sets across, AHAP
C. Skull crushers- 3x10 (32x1 tempo) (rest 90s)
(teams of two M/F pairs, read notes below!)
100m Farmer Carry 100#
20 Fat Bar Shoulder to overhead 160/100#
30 Burpee Box Jumps 20"
20 Fat Bar OHS
- Each team will have one set of 100# DBs. You may switch with your partner as needed to accomplish 100m. One person must carry both DBs.
- Partners can not complete any S2O until their partner has kicked up into a handstand hold
- Partners can not complete any bbj until their partner has their weight in the front rack position
- Partners can not complete any OHS until their partner is hanging from pull-up bar.
- Reps are totals for the team and can be split as needed