Using 50-60% of recent 1 RM BACK Squat #

100 Single Unders

10 Left Arm DB Windmill w/Press

100 Single Unders

10 Right Arm DB Windmill w’Press

5 x 2 Deadlift @ 75% of MOST RECENT Deadlift 1RM (use the same weight each time, no dropping, should be touch and go)

1,000 Meter Row

50 Thrusters (45/35)

30 Pull-ups

With a partner

(First round you do 2 HSPU, 5 Pull,10 Sit-ups, 5 squats, then increase # in second round)

HSPU (girls 2,4,6 / boys 4,6,8)

Pull-ups (girls 5,10,15/ boys 10,15,20)

Med-ball Sit-ups (10,20,30/person)

Front Squats (5,10,15 /10,15,20) 95/135lbs

30 STRICT T2B (shared however they need to)

100 Cal Airdyne (other options: 1,000 meter row, 850 ski)

**If you have a boy/boy team they need to do 150 cal**

15 BW Deadlifts

Run 400

100 KB Swings (Russian) 1.5/1

100 Sit-ups

100 DU

100 STEPS carrying in a pinch plate carry (25/45)

75 KB Swings

75 Sit-ups

75 DU

75 Steps

50,50,50,50

25,25,25,25

10 w/bar

5 x 50%

4 x 60%

3 x 70%

2 X 80%

1 x 90%

1 x 95%

1 X OLD 1RM

New….