Mobility:
2 Min 3 Point Pec Stretch
2 Min Pec Smash w/Lax Ball

Warm-up:
With a Partner...

  • 400m Row/Inchworm Complex
  • 30 Partner Med-ball Sit-ups
  • 20 Partner Med-Ball Squat Toss
  • 10 Partner High-five Burpees
  • 400m Run w/Med-Ball (share the load)

Strength:
18 Min. E2MOTM
10-5-3-1-1-1-3-5-10
Bench or Floor Press
Find 1 RM then descend w/3 @90%, 5@80%, 10@65%

Conditioning:
Death by Burpees w/Max Meter Run

  • Do 1 Burpee in the first minute then run as AFAP
  • Do 2 Burpees in the second minute then run AFAP
  • Do 3 Burpees in the third minute then run AFAP
  • Continue until you cannot execute burpees within the minute

15 Min Cap

Record total distance run

Scaled:
Build to 7 Burpees max per minute and end at 10 Minutes