Warm Up: Dowel Game
Mobility
Pigeon/couch stretch
Lower body lift prep
Review: Sandbag Clean/Medball clean/Tire Flips
WORK:
In teams of four, 17 MIN AMRAP
Sled push hi bar one way
low bar back - TIMER 45's/35's
Stn B: Sandbag clean and toss over wall with wall climbover
Stn C: Tire flips
Stn D: Medball cleans
Score is total reps of all stations (not including sleds)
Cash Out: In same teams, battle of the battle ropes
Ten second max double arm strikes, clock will beep every ten seconds to switch ppl, two times through. Score is total reps.
SILVERS:
Same as above
Silvers Scaled:
Individual sled pull using vest, no load (small sled)
Stn B: Burpees off box (20-24"box)
Stn C: KB deadlift
Stn D: Seated db press (2-5 lbs, sit on same box as used for burpees)
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