30 mins HIITMax rep squat 20kgBurpees BWDB thrusterKettlebell swing1 min rest

Max distance 30 mins, HR: 157bpm, Pace: 6.22min/km, Distance: 4.73km

2K row: 11 minutes 21 mins EMOM (7 rounds)Deadlift 10kg DB – 15, 13, 15, 15, 11, 12, 12Wallballs 5kg – 15, 15, 15, 12, 12, 10, 12Skierg (cals) – 6, 7, 7, 7, 7, 7, 8 3R ofMax cable tricep extension – 3 platesMax inverted barbell row60s plank (only can do 30s)

30 mins Zone 2 Run

4R of max sled push distance 10m unbroken @ 125kg, 140kg, 155kg, 170kg, 180kg, 200kg 4R of max sled pull distance 10m unbroken @ 75kg, 100kg, 125kg, 135kg, 140kg EMOM 16 4R of:60s rowerg @ 11 cal, 11 cal, 12 cal, 12 cap60s wall balls 24” @ 23, 18, 16, 1860s box jumps @ 14,… Continue reading 271024 Dennis Savage

4 person/team (sharing)100 burpees (20 burpees)100 cals Assault Bike (23 cals)100 DB thusters (18 reps)100m sled pull 78kg) (30m) EMOM 20 mins 4R ofWB – 18, 20, 18, 19Skierg – 8, 7, 8, 8DB stepup 20 pounds – 16, 14, 15, 16Rowerg 11, 12, 11, 12Rest

RPT Deadlift 2×658kg x 653kg x 8 4R of max sled push distance 10m unbroken @ 105kg, 130kg, 140kg, 155kg 4R of max sled pull distance 10m @ 75kg, 100kg, 115kg, 130kg EMOM 16 4R of:60s wall ball @ 20, 20, 18, 2060s box jumps 24” @ 15, 16, 16, 1660s rowing @ 10 cal,… Continue reading 051024 Dennis Savage

Warm up1400m Row Easy5 Plank Walkout6 Lunge/Lunge + Squat7 Prisoner Dead Lift8 Farmers March 4R @ 70% intensity750m Row +/- 5 secRest 2 mins/round3:31, 3:24, 3:31, 3:24 4R @ 70% intensity600m Run +/- 5 secRest 2 mins/run3:15, 3:21, 3:21, 3:18 E2MOM 10 (Every 2 mins for 10 mins)Partners: 90 sec max distance Farmer’s Carry @16kg

15M (minute) to find 3 Rep Max DL (DeadLift) – 81kg – 86 kg – 88kg (form not that good – rounded shoulders) 100 Wallballs – 5kg, 9ft – 7:45 5K Row – 27:43