ATHLETE

A. “Wingman 2”

Teams of 2:
100 Slamballs
100 Toes to Bar
100 Walking Lunges (Advanced- Jumping Lunges)
100 Kettlebell Swings (53/35)
100 Calorie Row/75 Cal Assault Bike

Partners divide up the work however they’d like to.

B. Core Cashout: 50 Barbell Rollouts (5” metal plates or bumpers) OR 50 Barbell Situps

BARBELL CLUB

A. 5 sets of 3
Muscle Clean

B. Every 2 minutes for 20 minutes, increasing in weight.
1 Power Clean+1 Squat Clean

C. 25 Strict Chin-Up or Pullup
25 Toes to Bar
25 Barbell Situps

D. Cashout: 200m Sled Drag AHAP…Not so heavy that you can’t keep moving and have to rest