Date: Tuesday, May 7th

Warm-Up & Mobility: coaches choice

Skill: none

Strength: 12 Minutes Work to a Heavy Down and Back Sled Push – Add weight each set but keep in mind the low bar push will be mush harder than the high bar.

Super Set: 30s Ring Hold At the Armpits

Conditioning: “Mini Murph”

For TIme:

800 M Run


  • 5 Pull- ups
  • 10 Push-ups
  • 15 Air Squats

800 M Run

Guide: 17-27 min

Scale up:

20# Vest

Also try:

Strict pull ups

Goblet squat 26/35

Coaching Notes: Start your run at the same pace you think you will run your last mile. Break up the pull ups and push ups often if you know you aren’t going to do them all unbroken. Knee push ups are ok and encouraged, if that’s what it takes to get your chest down to the floor. Short sets and short rest in between. Always helps to find a partner and do this workout side by side and pace yourself with them.

Cash Out: 3×12 reverse hyper leg raises / 10 cal AAB

HYP: 3x 15 banded curls / 15 banded face pulls