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 of
WB – 18, 20, 18, 19
Skierg – 8, 7, 8, 8
DB stepup 20 pounds – 16, 14, 15, 16
Rowerg 11, 12, 11, 12
Rest
RPT Deadlift 2×6
58kg x 6
53kg 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, 20
60s box jumps 24” @ 15, 16, 16, 16
60s rowing @ 10 cal, 11 cal, 12 cap
60s rest
Warm up
1400m Row Easy
5 Plank Walkout
6 Lunge/Lunge + Squat
7 Prisoner Dead Lift
8 Farmers March
4R @ 70% intensity
750m Row +/- 5 sec
Rest 2 mins/round
3:31, 3:24, 3:31, 3:24
4R @ 70% intensity
600m Run +/- 5 sec
Rest 2 mins/run
3:15, 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
Box Squat
65kg x 5
55kg x 10
55kg x 10
3 Rounds:
AMRAP Tibialis Curls + AMRAP Calve Raises
20 + 30 all rounds
16M EMOM (Every Minute on the Minute)
10 Box Jumps 24″
10 Cal Row
10 KB Swing @16kg
10 Burpees
Gotta hit that 30min workout time for AIA Vitality points