400m run
20 thrusters
bar walk - 5 lengths of pullup bar
20 thrusters
200m run to deck
tire flips - 100m
20 Burpees
20 situps
200m run back to gym
farmers carry 85# each hand, 3 laps interior gym
400m med-ball incline climb, 20#, set incline to max
20 pullups
20 pullups
Notes:
** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.
** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.
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