Warm-Up | Performance
3 Rounds
250 Meter Row or Ski
5 inchworms
6 Suitcase Deadlifts/Side
7 Burpees Over Dumbbell/Kettlebell
Long Conditioning
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 15/10 Calories of Assault Bike
Station 3 – 100-Meter Suitcase Carry + Waiter’s Carry (switch at 50-meter)
Station 4 – 12 Burpee Box Jump-Overs (24″/20″)
scaled 185# dl
35# carry both sides
10 bbjo 24″
agree with others
Scaled:
deadlift 100kg
20kg suitcase carry + 20kg waiter’s carry
10 burpee bjo
That was fucking horrible! I scaled reps.
Totally agree, same here
I suck