A) Row 500m
*Sub option: Run 200m/Rest 15 sec

Run 200m

B) 2 Rounds
30 sec R Side Plank Hold
6 Box Jumps 24”/20”
30 sec L Side Plank Hold
12 Deadlift (empty)


4 sets x 5 reps @ 60% of Heavy Single
60 sec between sets

Strength Tip

Feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.



Wall Balls 20/14
Kettlebell Swings 70/53
25ft Handstand Walk

Workout Tip

Being efficient/explosive with your hips will be key to preventing shoulder burnout for this workout. Focus on using your legs and exploding the hips to throw the wall balls. Focus on relaxing your shoulders and exploding the hips through on the Kettlebell Swings.

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