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DSC_0250Warm-up Drills
I. Run 400m
II. 3 Rounds of
Burgener Drill (45/30lbs or PVC)
III. 10-8-6 reps of
Medicine Ball Cleans (20/14lbs)
Push-ups (CFGS)
IV. Mobility


5 rounds, each individually timed
20 x Pull-ups
30 x Push-ups
40 x Abmat Sit-ups (butterfly)
50 x Squats

Notes: Rest precisely 3:00 between each round.

Post scores to comments.

“Hammer Stamped”
6 Rounds for time of
12 x Sledgehammer Strikes
1 x Tire Flip & Bound

Notes: 6R/6L per round for the Sledgehammer Strikes. Those who are suspect with their intent/aim with the hammer will be relegated to a Slambball (40/20lbs) substitute.

Post scores to comments.

Samy Daghir

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