3 rounds of 5 rep max back squat 5 RM

AS MANY CALS ON THE ASSAULT BIKE AS POSSIBLE IN 20 MINUTES

• Every 2 minutes on the minute, front carry a 75/40kg sandbag 20m.

Start with the carry - Score is total amount of calories

100 min

1.Rehab
2 rounds:
A1. Straight leg monster walk 20
A2. Single leg KB deadlift 12/side x 16 kg
A3. Gmed. w/band 20
A4. Plank hold, lift one leg 25 s./side
A5. Dead bug 20
A6. Good morning w/band 20

2.Strength
A. Back squat
8x40 8x50 5x60 5x70 5x75 v. 5x75 v.

B. Hip thrust
12x70 10x75 10x75 10x75

C1. Hamstring machine
8x40 8x45 8x45
C2. Abduction
3x12x55
C3. Reverse hyper
3x15

3 RFT
10 m Sandbag Walking lunges 150lbs
7 Sandbag deadlift
5 sandbag cleans

• 5 min rest

3 RFT
15 deadlift 80kg
10 back rack lunges 80kg
5 unbroken power cleans 80kg

3x5 @75%/80%/85%

15-12-9-12-15 reps for time of:
Wall-balls, 20 lb ball
Burpees

HSPU 10.8.6.4.2
Body Squats 50.40.30.20.10

15/15 intervals of KB Snatch for warm up x 10 (5 total minutes)

10-1 Partner Ladders of the following: (e.g. Partner 1 does all 10 reps of the deadlift, then partner 2 goes, partner 1 then does 9, then partner 2 does 9 etc). As soon as you both partners do the last rep, go immediately to the next exercise.

Deadlift - 225/155
Box Jump
Double KB Front Squat - 53s/35s
Slamball - (40lb)
HSPU (or pushups sub)

300m Row
21 - Deadlifts - 90kg
300m Row
15 - Deadlifts - 90kg
300m Row
9 - Deadlifts - 90kg
300m Row

3x5 @ 75%/80%/85%