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By: Mark Masavage
3 rounds for Time 40 Cal Assault Bike 30 Med-Ball Over Shoulder (80/50) 50 box step-ups (20″ box)
300 cal Row for Time (partner workout) While 1 partner is rowing the other is doing a round of: 50m Overhead ball carry (80lb) 1 round of DT at 95lb 12 Deadlifts 9 hang cleans 6 push press Switch
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Buy-In (u go I go) Each partner 300m run in 2.5 minutes E2.5MOM – U Go I Go (partner) Until combined 200 Snatch Reps 100m Run 12/10 Cal Assault Bike Max Snatches (75/55) Buy Out 120 combined cals on Assault Bike
Metcon 30 minutes of Cycling.
E2MOM until you Reach 300 Cal 80 cal row 70 lunges with wallball (20/14) 60 American Kettlebell Swings (53/35) 50 box step ups 40 wall balls (20/14) 30 cal ski-erg 20 Toes-to-bar 10 strict pull-ups 5 heavy Med-ball to shoulder
E2MOM until you Reach 300 Cal 1 x Clean (heavy) Max Cal Assault Bike
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