Tuesday, April 18th 2017


Row 1000m


Movement Prep:

Hip Flexor Stretch x 30 sec p/leg

Bootstrapper Squat x 10

KB Cossack Squats x 10

T-Hamstring Stretch to Knee Hug x 5 p/leg



Pistol Squat/Box Get-Up Team Ladder

Begin by completing 1 rep p/leg, then rest while partner completes 1 rep p/leg, then do 2 reps p/leg while partner rests and then switch, then 3 reps p/leg, then begin back at 1.  Continue until 30 reps p/leg have been completed

Looks like:

1-2-3, 1-2-3, 1-2-3, 1-2-3, 1-2-3

Kettlebell Clean and Press Team Ladder

Same process as above.  Kettlebell must be lowered between the legs after every press.



With a partner, alternate exercises for Max Rounds in 20 minutes:

200m Row

10 x Box Jumps

10 x Ball Slams