A) Whiteboard Brief (0:00 – 3:00)
– GPP: Today’s workout is intended to done at 100% effort, but rest as needed between sets. Because of the combination of the movements and because you’ll receive enough rest between sets you should be able to work consistently for the entire 30 minutes. It’s your choice how you want to perform today’s work.
B) Warm Up/Mobility (3:00 – 20:00)
PVC Game:
1st Drop: 10 Walking Lunges
2nd Drop: 20 Jumping Jacks
3rd Drop: 30 Single Unders
4th Drop: 400 Meter Run
+
Set-up + Review
– Single Arm Farmer Carry
– Sledpush
– Hollow Hold
C) GPP (20:00 – 55:00)
AMRAP 30 w. a partner:
Single Arm Farmer Carry x 25 meters each.
Light Sledpush or DogSled Push Sprint x 50 meters.
Single Arm OH Carry x 25 meters each. Hollow Hold x 20s
Rest as needed.
*One athlete completes a full round at a time.
*Alternate Workout:
AMRAP 30 w. a partner:
Single Arm Farmer Carry x 60s
Max Bike or Row for Cals x 60s
Single Arm OH Carry x 30s (15s each arm) Hollow Hold x 20s
*One athlete completes a full round at a time.
D) Recovery (55:00 – 60:00)
5 Minute Light Recovery Jog or Row