Prep

Alternate warm-up

3 each Spiderman Lunge

then 3 rounds:

– 10 total Bodyweight Lunges

– 5 Burpees

– 1:00 Jump Rope Practice

A.

Conditioning

0:00 – 9:00

Bike, Row, Light Jog, Single Unders – you can split 9:00 between multiple pieces in 3:00 increments.

9:00 – 18:00

Odd Object Carry x 30 Meter sets.

18:00 – 27:00

Bike, Row, Light Jog, Single Unders – you can split 9:00 between multiple pieces in 3:00 increments.

27:00 – 36:00

Odd Object Carry x 30 Meter sets.

– Goal: Today is intended to be low-intensity aerobic training, let your intensity be dictated by your ability to nasal breath.

*Odd Object Carries = Yoke Carry, Atlas Stone or D-Ball Carry, Mixed Weight Farmer Carry, Sandbag Carry

B.

Wall Sit

Who can hold the longest?