Thursday 2.8.18


For 30 minutes rotate through the following:

20/15 Calorie Assault Bike or Ski Erg

100-Foot Sandbag Carry (Bear Hug Hold)

400 Meter Row

100-Foot Farmer’s Carry

400 Meter Run

100-Foot Overhead Carry



Every minute, on the minute, for 9 minutes of:

Interval 1 – V-Ups x 12-15 reps

Interval 2 – Med Ball Alligator Crawls x 30-40 seconds

Interval 3 – Straight Body Ceiling Reaching Crunches x 20 reps


Andrew Malek-Zadeh