Recommended Warm Up (10 Minutes):

Leg Swings

Ankle Rolls

15 Air Squats

10 Wall Balls


For Time:

400m Run

50 Wall Ball (20/14#)

400m Run

Rest 5 Minutes and REPEAT!


*Rest exactly 5 minutes.  This took about 15-22 Minutes.  Go big on the sets of wall balls!


Romanian Deadlift

4 x 10 @ 50% of 1RM


These are to be double overhand, no hook grip, do not touch the floor deadlifts… do these as Romanian deadlifts keeping the legs straighter than conventional deadlifts to work on the hamstrings and lower back.


*4 x 25 Ab Mat Sit Ups


*After each set of Deadlifts.

Skill Work