3 rounds for max cals and reps
1 min at each station
Wallball Shots: 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 pounds (Reps)
Box Jump: 20"/16" box (Reps)
Push Press: 75/55 pounds (Reps)
Row: calories (Cal)
Rest
3 rounds for max cals and reps
1 min at each station
Wallball Shots: 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 pounds (Reps)
Box Jump: 20"/16" box (Reps)
Push Press: 75/55 pounds (Reps)
Row: calories (Cal)
Rest
Round 1:
Resting 1:30 after each interval
1000/800 2km +4
750/600m 2km +2
500/400m 2km + 0
250m/200m 2km - 2
Rest 3 minutes...
Round 2:
Resting 1:30 after each interval
1000/800 2km +3
750/600m 2km + 0
500/400m 2km -3
250m/200m 2km Sprint!
B: Bench Press Based off your 3 RM
1x10 at 60%
1x8 at 70%
3x5 at 80%
1xAMRAP at 85%