3-5 minutes of workout prep
Goblet skater squats x 10/side
Single arm 20m farmers walk
single arm 20m OH walk
plank walk outs  x10 with 2 sec. pause
Goblet squats x 10


Skill and drill -12-15 minutes
~Pic 2-3 skills from the 3 “departments” of weightlifting, gymnastics, mono-structural (row/bike/run) and work on skills and drills for an area of each that you want to spend more time on.
~If you missed a training session from monday/Tuesday/Wednesday or Friday you can also make that up in this section.


teams of 2 must complete the following:

10 rounds for time
15 wall balls, 20/14#
100m farmers walk, 70/55# per hand
100m sled run, 95/45# on top of the sled *can scale up to 135/95

*Partners will rotate through the workout switching each movement and each round.  P1 will do 15 wall balls, P2 will do 100m farmers walk, P1 will do 100m sled run, then P2 will do 15 wall balls, P1 will do the 100m farmers walk and P2 will do the 100m sled run.  The Partner will continue to rotate through this triplet for 3 rounds