5 Rounds for time
15 Min Cap
Spicy RX+
10 Deadlifts 225/145
50′ Walking lunge Sandbag carry 100/75
Mild RX
10 Deadlifts 185/125
50′ Walking Lunge Sandbag/ DB carry 100/70/50 or 35s/25s
Pico
8 Deadlifts
50′ walking lunge with or without weight
Carry sandbag however you want
Machine for 2 Min
Runners/Hammy – 4
Samson with Twist – 4
Windmills – 10
Toe Taps – 10
Good Mornings – 10
Heel to Toe Rocks – 10
Heel/Toe Talks
Tin Man RDL’s
Farmers Carry – D/B
Wall Sits – 30 Sec
Calf Stretch – 15 Sec Each
Partner Work:
Resistance Band Run – 2 Each
Spanish Squats – 12
Partner Holds Wall Sit then Switch
Farmers Carry – 2 Each
Partner Holds KB’s then Switch
Rest for 1 Min
3 Rounds
Every 10 Min
7 min time cap each round
Spicy RX+
18 Box Jump overs 24/20
15 Wall Balls 24/20
12 T2b
6 Devil Press 50s/35s
12 t2b
15 Wall Balls
18 Box Jump overs 24/20
Mild RX
15 Box jump overs 24/20
12 Wall Balls
9 T2b
6 Devil Press 35s/25s
9 T2b
12 Wall Balls
15 Box jump overs
Pico
15 Box jump/ step ups 20′
12 Wall Balls 14/10
9 Core movement
6 Devil Press
9 Core movement
12 Wall Balls 14/10
15 Box jump/ step ups
Slowest round is your score
1: 4 Speed/3 Tempo @65
2: Pyros – Max on Right
3: 4 Speed/3 Tempo @65
4: Pyros – Max on Left
5: 3 Speed/2 Tempo @70
6: Pyros – Max on Right
7: 3 Speed/2 Tempo @70
8: Pyros – Max on Left
9: 2 Speed/1 Tempo @75
10: 1 Tempo @80
Bench Hops – 10
Bench Dips – 10
Ring Row Marches – 10
Side Crunches – 10
