GYM Workout
L3:
400m Farmer's Carry (70/53)
30 Pull-ups
20 Ring Dips
400m Plate Carry (45/25)
20 Pull-ups
15 Ring Dips
400m Run
10 Pull-ups
10 Ring Dips
L2:
400m Farmer's Carry (53/35)
20 Pull-ups
10 Ring Dips
400m Plate Carry (25/15)
15 Pull-ups
10 Ring Dips
400m Run
10 Pull-ups
5 Ring Dips
L1:
400m Farmer's Carry (35/26)
20 Ring Rows
20 Push-ups
400m Plate Carry (15/10)
15 Ring Rows
15 Push-ups
400m Run
10 Ring Rows
10 Push-ups
HOME Workout
STRENGTH
EMOM x 12 MINUTES
MIN 1 - :25 Max Glute Bridges / :25 Glute Bridge Hold
MIN 2 - :50 Max Air Squats
MIN 3 - :50 Max Slow DB Goblet Squats
WORKOUT
AMRAP x 8 MINUTES
10 V Ups
20 Single DB Sumo Deadlift
30 Mountain Climbers
-Rest 1:00-
AMRAP x 8 MINUTES
30 Flutter Kicks
20 Single DB Sumo Deadlift
10 Burpees