Speed Strength/Conditioning: All movements should be done at highest intensity possible
Alt. E3MOM (two movements per set for two rounds) 21 min total
50m Farmers Carry (53/35) RUN!!!
50 Shoulder to Overhead (45/35)... or max reps unbroken, but shoot for 50!
25 sec Max Calorie Row
25 Wall Balls (20/14)
20 sec Max Assault Bike Calories
20 HSPU
Rest 3 Min
"Through the Roof"
9 Min AMRAP
10 Bar Facing Burpees
8 Shoulder to Overhead (135/95)
