PERFORMANCE + FITNESS
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110
(add weight if you’re capable of maintaining tempo and rep range)
Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters)
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Dumbell Strict Overhead Press x 15 reps @ 1011
(maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)
Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.
10 KB Swings
10 Box Jumps
8 Calorie Row
8 Jump Lunges (4/leg)
6 DB Power Cleans
6 DB Thrusters
The number of burpees you have left to do from the 40 above
**IF you complete the 400m run and 40 burpees in 4min then you are done for the day. If you only complete 30 burpees then after the 2min rest you will complete the final 10 reps left and a 400m run for time.