A. GENERAL (4:00)
Armrap 4:00
50’ Shuttle run
50’ Side shuffles
50’ A Skip
50’ Butt Kicks

B. MOBILITY / ACTIVATION (2:00)
2 sets
10 Calf Raises
5/5 Romanian deadlift with reach

C. SPECIFIC (10:00)
Grab workout weights
Goblet Squats
10 Air Squats
5 Goblet squat with workout weight
—
Kettlebell Deadlifts
5/5 Suitcase Deadlift
5 KB Deadlifts
—
Farmer’s Carry
25’ x 2 Suitcase Carry
25’ Farmer’s Carry
—-
Set up & Get ready for workout

Amrap 30mins
400m Run/500m Row&Ski/1000m Bike
- 200' Farmer's Carry
400m Run/500m Row&Ski/1000m Bike
- 20 KettleBell Deadlift
400m Run/500m Row&Ski/1000m Bike
- 20 KettleBell Goblet Squat (1 KB)
@ 70/53 lbs x 2

Score: Rounds & Reps
TC: 30 minutes
KG: 32/24 Beg: 12/9, Int 25/16

Scaling Options
Beginner
200m Jog/250m Row&Ski/500m Bike
- 150' Farmer's Carry
200m Jog/250m Row&Ski/500m Bike
- 20 KettleBell Deadlift
200m Jog/250m Row&Ski/500m Bike
- 20 KettleBell Goblet Squat (1 KB)
@ 26/18 lbs x 2

Intermediate
400m Run/500m Row&Ski/1000m Bike
200' Farmer's Carry
400m Run/500m Row&Ski/1000m Bike
20 KettleBell Deadlift
400m Run/500m Row&Ski/1000m Bike
20 KettleBell Goblet Squat (1 KB)
@ 53/35 lbs x 2

Amrap 30mins
In Pairs
400m Run together
400' Farmer's Carry @ 70/53 lbs x 2
400m Run together
40 KB Deadlift @ 70/53 lbs x 2
400m Run together
40 KB Goblet Squat @ 70/53 x 1

Score: Rounds & Reps
TC: 30 minutes
KG: 32/24 Beg: 12/9, Int 25/16

Scaling Options
Beginner
200m Jog together
200' Farmer's Carry @ 26/18 lbs x 2
200m Jog together
40 KB Deadlift @ 26/18 lbs x 2
200m Jog together
40 KB Goblet Squat @ 26/18 lbs x 1

Intermediate
400m Run together
200' Farmer's Carry @ 53/35 lbs x 2
400m Run together
40 KB Deadlift @ 53/35 lbs x 2
400m Run together
40 KB Goblet Squat @ @ 53/35 lbs x 1

Tabata Cal Machine
8 x 20 seconds on, 20 seconds off

Goal: High intensity Conditioning