8am
A little Hyrox type workout
TEAMS OF 3
45 Minute Cap
**starts with a 400m all together and 400m all together between movements
1️⃣ Station 1 – 1,000m SkiErg
 **RUN 400
2️⃣ Station 2 – 12 Sled Push (each partner will go down and back twice)
***RUN 400
3️⃣ Station 3 – 6 sled pull, 2 each, we’ll give it a try, not sure how this will go
****RUN 400
4️⃣ Station 4 – 250 foot Burpee Broad Jump Relay
 Switch every 25 feet roughly
****RUN 400
5️⃣ Station 5 – 1,000m Row
 ****RUN 400
6️⃣ Station 6 – 200m Farmers Carry (2×53/35lb KB)
 Switch as needed, both partners must cover the distance.
*****RUN 400
7️⃣ Station 7 – 100 Wall Balls (20/14lb @ 10’/9’)
 Split as needed.
RUN 400

9am
2 Sets
10 Bootstrap Squats
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
8 Bar Kip Swings
4 Strict Knees to Chest

Conditioning
10 Rounds for Time
200m Run
10 Wall Balls
100ft (60m) Farmers Carry
200m Run
7 Toes to Bar
100ft (60m) Farmers Carry

Wall Balls: 20/14lb, 9/6kg
Kettlebell Farmers Carry: 2 x 53/35lb, 24/16kg

Score: Time
Time Cap: 45 minutes