Author: Ruggiero

Run (moderate pace)1000mSled Pull25mBox Jumps12 repsWall Balls20 reps4 Round

Rowing (strong pace)750mDeadball over shoulder15 repsDumbbell Thrusters12 repsSide Plank Rotations20 reps4 Round

Rowing750mBurpeesx20Walking Lunges with Med Ball overhead20 stepsKettlebell Swingsx204 Round

Run1000mSled push25mWall Ballsx40Walking lungesx204 Round

Rowing (fast pace)500mSandbag Lunges20 repsDeadlift (60% max lift)15 repsPush-ups with box step10 reps4 Round

Run (moderate pace)800mWall Balls20 repsFarmers Carry50mBurpees Broad Jump10 reps4 Round

Ski Erg20 kcalFarmer's Carry150mWall Ballsx30Sled Pull30m4 Round

Sled Push25mJump Squats15 repsKettlebell Swings20 repsMountain Climbers30 reps4 Round

Run (race pace)600mSled Push & Pull Combo20m eachRussian Twist30 repsBurpee Box Jump10 reps3 Round

Sled Push60mRun (80% race pace)1000mWalking Lunges with Med Ball (overhead)40mWall Ballsx404 Round