[1.] Warm Up

Body-weight

[2.] Strength [load]

Perform 5 sets x 5 reps of:

BB Bench Press

[20 yd] KB Towel Sled Push [1 length of the gym = 20 yds]

*Lift maximum load possible for allocated reps/distance, alternate movements, rest 1-3 minutes b/w sets.

[3.] Work Capacity [time]

“Popeye”

Perform 3 rounds for time of:

[24] Pull Ups

[12] KB/DB Hang Squat Cleans [2x24kg,2x50#/2x16kg,2x35#]

[60 yd] Farmers Carry [2x32kg/2x24kg]

*3 lengths of the gym = 60 yds. 

[4.] Finisher [couplet]

Perform 2-3 rounds of:

[20] Lying Leg Raise & Pulse Up

[30 sec] L-Sits

*Rest 30 sec b/w rounds.

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Here’s a Pic from the first ever

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