Teams of 2
Partners will alternate 3 laps each of 200m Sandbag bear hug carries then 3 laps of 200m Double DB farmer carries. For a total of 6 parking lot laps each. The partner not doing the carries will complete
1 Round
10 Box jump overs 24/20
10/8 calorie Bike
10 KB swings 53/35
and rest till partner returns.
RX sandbag 100/70
DBs 50s/35s
When all 12 laps are complete the workout is over.
Machine for 2 Min
Carioca Shuffle Down and Back
Knee Tucks/Quad Pulls
Shoulder Wipers – 4 Each Side
Good Mornings to Squat – 5
Down/Up Dog – 4
Squat/Hammy Stretch – 4
Shoulder Trio
Prone OH with Plates – 5
Anderson Presses – 4
Carioca Step to Squat- 4
Thread the Needle Hold 15 Sec Each Side
Prone OH with plates – 10
Anderson Presses – 10
Weighted Good Mornings to Squat – 10
Carioca Step to Squat – 10
Row for 1 minute
3 rounds
8-12x Hollow Pulses *on the floor
8-12x Arch pulses
5-10x Kip swings
-then-
3 sets of max strict pull ups -or- feet elevated ring rows *rest as needed between sets
5 Rounds for Time
15 min cap
Spicy RX+
6 Snatch 115/83
12 Push Ups
18 Wall Balls 20/14
Mild RX
95/63
Pico
5 Snatch
10 Push up variations
15 Wall Balls 14/10
Machine for 2 Min
Carioca Shuffle Down and Back
Knee Tucks/Quad Pulls
Shoulder Wipers – 4 Each Side
Good Mornings to Squat – 5
Down/Up Dog – 4
Squat/Hammy Stretch – 4
Shoulder Trio
Prone OH with Plates – 5
Anderson Presses – 4
Carioca Step to Squat- 4
Thread the Needle Hold 15 Sec Each Side
Prone OH with plates – 10
Anderson Presses – 10
Weighted Good Mornings to Squat – 10
Carioca Step to Squat – 10
