WARM UP

  • 4 Minute Jump rope
  • 4 laps or 1 lap outside
  • Foam rolling 
  • Green band stretch
  • Iron Cross 15 reps
  • Spider Man Stretch 10 each side

MOBILITY

  • 30 Reps on Bench Press M(135lbs) W(65-95lbs)
  • 5x3 Bench Press going up each set get a spot if needed

W.O.D.

  • 50 sit-ups
  • 10 leg raises
  • 100 Yard Farmer Walk M(45lb plate or 53-70lb K.B) W(35lb plate or 35-44lb K.B)
  • 40 sit-ups
  • 20 leg raises
  • 100 Yard Farmer Walk
  • 30 sit-ups
  • 30 leg raises
  • 100 Yard "FW"
  • 20 sit-ups
  • 40 leg raises
  • 100 Yard "FW"
  • 10 sit-ups
  • 50 leg raises 
  • 100 Yard "FW"

Competitors Edge

500 Meter Row

Gun Shop 3 Rounds of 10 reps

  • Bicep Curl
  • Tricep Extension
  • Military Press or Push Press
  • Upright Row