10 medball toss, inchworm across, 30s medball hold, 10 alternating DB row, crab back, wallwalk or 30s handstand hold


every 90 seconds for 10 total rounds:

5 supinated barbell row, 5 sandbag toss (throw as high and as far back as possible) Tosses should only be done outdoors!!!


For time:

1-2-3......10, strict pull-ups, Ring dips

10min cap



2min run/row/jump rope, 2x ext oblique opener 5x2s, sandbag carry (back and forth), 5 sandbag squats


8 min AMRAP:

50 foot sandbag lunges, 5 sandbag presses, 5 sandbag squats, then carry the sandbag back to where you started (choose a sandbag that will allow you to perform all movements)


4 sets for time:

250m row, 100m farmers carry (members choose weight, heavy) active shoulders, rest 1 min between sets


All movements to be done SLOWLY:

Duck walk down, GMB Bear back, GMB Frog back, duck walk down -Grab a KB and sit in the bottom position of the squat open up those hips, do 90 degree knee drill holding KB (any other hip and ankle openers/mobility/movement prep thats needed)


Pistol progressions (15-20 mins)

1.) Banded pistol to seated target 10/side

2.) weighted pistol weight shifts 5 per leg

3.) Box Pistol Negatives 5 per leg

4.) Floor to standing box assisted pistols 5 per leg


20 Thrusters (95/65)

40 Sit Ups

20 Kettlebell Swings

40 Double Unders

20 Thrusters

40 Double Unders

20 Kettlebell Swings

40 Sit Ups

20 Thrusters