Wednesday – Upper Int + Erg Based/Chipper + Hold
A. Push Press @ 11×1, 5 tough reps every 2 min x 5 sets
B. Sled Pull with Pulling Rope, 50ft TOUGH x 4 sets
C. For Time – teams of 2
1.0 mile AirBike – partner 1 AirBike, partner 2 Front Bridge
60 Step-Ups on to 20/24” Box – 1 partner work, 1 partner rest
200ft Double KB Front Rack Carry @ 16/24kg/hand – 1 partner carry,1 partner hang from pullup bar
.8 mile AirBike – partner 1 AirBike, partner 2 Front Bridge
50 Step-ups on to 20/24” Box – 1 partner work, 1 partner rest
200ft Double KB Front Rack Carry @ 16/24kg/hand – 1 partner carry,1 partner hang from pullup bar
.6 mile AirBike – partner 1 AirBike, partner 2 Front Bridge
40 Step-ups on to 20/24” Box – 1 partner work, 1 partner rest
200ft Double KB Front Rack Carry @ 16/24kg/hand – 1 partner carry,1 partner hang from pullup bar
.4 mile AirBike – partner 1 AirBike, partner 2 Front Bridge
30 Step-Ups on to 20/24” Box. 1 partner work, 1 partner rest
200ft Double KB Front Rack Carry @ 16/24kg/hand – 1 partner carry,1 partner hang from pullup bar
*Individual based workout*
For Time:
.6 mile AirBike
45 sec Front Bridge
40 step-Ups on to 20/24″ Box
100ft Double KB Front Rack Carry @ 16/24kg
.5 mile AirBike
45 sec Front Bridge
30 Step-Ups on to 20/24” Box
100ft Double KB Front Rack Carry @ 16/24kg
.4 mile AirBike
45 sec Front Bridge
20 Step-Ups on to 20/24” Box
100ft Double KB Front Rack Carry @ 16/24kg
.3 mile AirBike
45 sec Front Bridge
10 Step-ups on to 20/24” Box
100ft Double KB Front Rack Carry @ 16/24kg