Warm-Up.
A. Strength
3 sets of each:
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row (Meadow) x 8 reps (Left)
Station 3 – Landmine Row (Meadow) x 8 reps (Right)
Station 4 – Hollow Hold/Rock x 45 seconds
Station 5 – Farmer’s Carry x 45 seconds (heavy!)
B. Conditioning (one team starts with running A other team starts with rowing B)
A. Every 6 minutes, for 12 minutes (2 sets) for times:
3 rounds Run
20/15 Calories of Assault Bike
then
B. Every 6 minutes, for 12 minutes (2 sets) for times:
1000/800 meter row
30 DB Pushpress