A. GENERAL (6:00)
6 sets, 30 sec on, 30 sec rest. Alternate Between
- Mountain climbers
- Air squats

B. MOBILITY/ACTIVATION (1:00)
Cossack Squat, Supported by Rig
10 Total reps

C. SPECIFIC (10:00)
Wallballs
- 6 Medicine Ball Squats
- 6 Medicine Ball press against wall
- 6 Wall balls
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Farmer's Carry:
Find Workout Weight
- 25' @ Workout weight
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Dual Kettlebell Front Rack Walking Lunges
8 Alternating Lunges, Empty Bar
8 Alternating Lunges, Workout Weight
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Ab Mat Sit-ups
6 Reps

For Time
10-20-30-40-30-20-10
Wall Balls, 20/14 lbs
Ab Mat Sit-Ups

Directly into:

2 Rounds of:
200m Farmer’s Carry @ 53/35 lbs
100' Dual Kettlebell Front Rack Walking Lunges @ 53/35 lbs

Score: Time
Time Cap: 30:00
Kilograms: 9/6 & 24/16
Beg: 5/4 & “light”
Int: 7/5 & 16/12

Scaling Options
Beginner
10-20-30-30-20-10
Wall Balls @ 12/8 lbs
Ab Mat Sit-Ups
Directly into:
2 Rounds of:
200m Farmer’s Carry, Light
50-100' Walking Lunges, Unweighted

Intermediate
Wall Balls, 16/12 lbs
Ab Mat Sit-Ups
Directly into:
2 Rounds of:
200m Farmer’s Carry @ 35/26 lbs
100' Front Rack Walking Lunges @ 35/26 lbs

In Teams of 2:
On a 30:00 Clock, Perform
20-40-60-80-60-40-20
Wall Balls @ 20/14 lbs
Ab Mat Si-ups

Directly into:

Max distance in remaining time
100' Farmer’s Carry @ 70/53 lbs
25' Dual Kettlebell Front Rack Walking Lunges @ 70/53 lbs

Score: Distance
Time Cap: 30:00
Kilograms: 9/6 & 24/16
Beg: 5/4 & “light”
Int: 7/5 & 16/12

Scaling Options
Beginner
20-30-40-60-40-30-20
Wall Balls @ 12/8 lbs
Ab Mat Si-ups
Directly into:
Max distance in remaining time
100' Farmer’s Carry, Light
25' Walking Lunges

Intermediate
Wall Balls @ 20/14 lbs
Ab Mat Si-ups
Farmer’s Carry @ 53/35 lbs
Dual Kettlebell Front Rack Walking Lunges @ 53/35 lbs

Tabata Machine, of your choice
8 sets of 0:20 on, 0:10 off

Goal: Conditioning Extra