WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRENGTH:
DE Box Squat
- OTM10 x2 @70%
Box Jump
- Tabata (8cycles, 20:10)
MetCon:
Team-of-4
- AMRAP Weighted Push-up, #45/25 plate (SUB: 3 scaled push-ups)
- 600m Ruck UP, #80/60 sandbag
*Each Teammate will take a turn rucking 600m with a weighted sandbag. While awaiting their ruck the other teammates will complete as many weighted pushups as possible.
SCORE = Completion time of 4x600m ruck-up minus :01/rep pushup performed