Physical Training

Squats – Optional Strength Training Strength Warm Up 3 x 5 work sets 4 rounds for time 400m run 15 box jumps/step-ups 2 Wall Walks 10 Min Bonus Core AMRAP 50 sit-ups 40 twists 30 flooders 20 Wipers 10 v-ups

REST DAY Everybody needs a day of rest. Enjoy it!

Bench Press Strength Warm Up 3 x 5 workset Squat Recovery Strength Warm Up 3 x 5 pause squats at 75%

Sport Basketball

5 rounds for time 10 Kettlebell Thrusts ( 2 x 53/35) 85m Farmer Carry 10 Min Bonus Core AMRAP 50 sit-ups 40 twists 30 flooders 20 Wipers 10 v-ups

Rotate as a team until 400 reps are reached for each 1-minute of work and a 10-second transition Ski Erg Rower C2 Bike Sit-ups

4 rounds for time 400m Run 30 push press (65/45) 20 cal Row/Ski Ski 2 rounds and Row 2 rounds

18-min AMRAP 10 x Goblet Squats (53/35 KB) 10 x 1 arm alt American KB Swings 10 x Box Jumps/Step Overs 10min AMRAP Bonus Core Work 50 Sit-ups 40 Twists 30 Flodder kicks 20 Wipers 10 V-ups

15-min establish max Clean Hang Clean Jerk Then For Time 21 – 15 – 9 Row Pull-ups then 21 – 15 – 9 C2 Bike Wall Balls (30/20) then 21 – 15 – 9 Ski Erg Snatches (95/65)

REST DAY Everybody needs a day of rest. Enjoy it!