3x 100m Prowler Sprint
Accumulate 3:00 in a Plank/Hollow Hold
w/ a partner:
20 Pull ups (partner hangs)
20 Power Cleans (95/65) (partner holds 45/25 plate OH)
20 Box Overs* (30/24) (partner holds bottom of Squat)
*hands may touch, full ext not required
Strength & Conditioning
Box Jump 4 sets x 3
Jerk 3 sets x 3 @ 75%
Overhead Squat 4, 4, 4, 4+ @ 75%
Bench 4, 4, 4, 4+ @ 75%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap
Deadlift work up to a 5RM, then 3×3/5RM
Front Squat or High Bar, paused Squat 3×6, all sets 1-2 reps from failure
Press 3/85, 4/80, 6+/75
Closegrip Bench, Dips, or Hover Bench 3×6, all sets 1-2 reps from failure
See Coach for assistance exercises.
Coach’s Choice. Come prepared for anything!
Rowing Boot Camp
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Fitness Boot Camp
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Free Class Challenge
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