WARM UP
10×10 Shuttle Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Med Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups
MOBILITY& SKILLS
Clean Warm Up
CONDITIONING
“Complete it and you will be a hero”
For Time
3.2 km Run (2 Mile Run)
2 Minutes Rest
20 Burpees Pul Ups
20 Thrusters #45/30
20 Overhead Walking Lunges #20/10 ( plate )
20 Wall Ball #9/6
Every Rounds Perform 1 Rope Climb + 1 Tire Flip
2 Minutes Rest
3.2 km Run (2 Mile Run)
If you’ve got a 20 pound vest or body armor, wear it.
