09 - 06 - Shake up (capacity + strength endurance)

Dec 9

Prep -

Shoulder CARs

6 e/s

Prison CARs

4 e/s

Level 2 Hip CARs

5 e/s - quadruped position

Movement -

Inch-worm (push-up or not)

10m

Reverse Crawl

10m

Split-stance Med-ball Throw

5 e/s

Repeat 3 rounds, NFT

Work - for time or not

Assault Bike - Cals

50 / 42

Ball + Body-over-box

5 e/s (10 overall)

Ski-erg - Cals

45 / 34

D-ball Over Shoulder

6 e/s (12 overall)

Assault Bike - Cals

30 / 22

Finish -

Rear-delt Flyes - incline

10 x 2 - Db's or weight plates

Db Incline Row

20 x 2 - same weight as rear-delt flyes, no rest

Db External Rotations

8-10 e/s x 2

Josh Nelson

09 -08 - lower strength endurance