All Levels:

 

A. In teams of two:

800 m Run with the partner

100 Wall ball shots 20/14 lbs

100 cal Row

100 Deadlifts 185/115 lbs

100 Burpee box jumps

100 Med ball cleans

800 m Run with the partner

 

 

Advanced Class:

 

A. 4 sets of:

1 min. Assault bike

1 min. Row

1 min. DU's

1 min. Rest

 

B. In 10 min.:

3x 10 Push presses

 

C. 10 min. DB squat snatch / DB OHS practise

 

D. In teams of two:

10 min. AMRAP:

10 DB squat snatches

1 Shuttle run

(1 shuttle = 10 m out and back, 20 m out and back)