GPP

PE

S w/u

-

DBL KB complex: 6x of each

DL + swing + Clean + rack sqt + 30m farmers carry

3 sets, 1min rest between

M @ 2x 16kg +

FE @ 2x 12kg +

-

W2 70% DL

-

30-20-10 reps of each

DL + Box jump + KBS

*after each full round 500m Row/ski (i.e. 30x DL + 30x Box jump + 30x KBS + 500m Row)

For time

-

3x10 Bulgarian split sqt with 10sec pause on 10th rep

-

5min Plank

  • 20cal AD penalty for setting KB down per infraction

Kurtis Frasier