A. Teams of 3, 1 Round of:

 

A 400m Run

B Assault Bike

C Row

 

Runner is timer for rotation. Each member has to complete each task once.

 

B. 3 Rounds of :30s ON/:30s OFF(5:30min):

 

1. Hollow Rocks

2. Arch Rocks

 

C. Farmers Hold Challenge:

 

Split into several groups with similar level. Set up heavy farmers handles and try to be the person who holds the longest. 3 attempts maximum.

 

D. EMOM 10(5 Sets):

 

Even: 5 DB Side Delt Raises L + 5 DB Rare Delt Raises L + 5 DB Rows L

Odd: 5 DB Side Delt Raises R + 5 DB Rare Delt Raises R + 5 DB Rows R