10-9-8-7-6-5-4-3-2-1
-Dead Lift (225/155 pounds)
-Sand Bag Complex (+30/+20 pounds)
*200 meter Row or Run on odd rounds

Buy In:
400 meter Reverse Run
Then,
9-15-21
-Wall Ball Shots (challenge = Double Wall Balls) (20 pounds /16 pounds)
-Ring Rows

-75 feet Walking Lunges
-10 Sprawls
-15 Box Jump Rebounds (24 inches /18 inches)

-11 Handstand push ups
-30 push ups
-10 Handstand Push-ups
-30 Pull-ups
-9 Handstand Push-ups
-40 Air Squats
-8 Handstand Push-ups
-50 Butterfly Sit-ups
-7 Handstand Push-ups
-30 push ups
-6 Handstand Push-ups
-30 Pull-ups
-5 Handstand Push-ups
-40 Air Squats
-4 Handstand Push-ups
-50 Butterfly Sit-ups

Special workouts have been designed just for you and friends at each location.  Make sure you don’t miss it!

20 minute limit:
7 sets x 3 reps
Sumo Dead Lift High Pull
Then,
10-8-6-4-2
-Sumo Dead Lift High Pull (95/65 pounds)
-Kettle Bell Flip Squat (53/35 pounds)
-Reverse Burpee Mule Kicks

8 minute A.M.R.A.P. #1:
-8 Medicine Ball Push-ups (total)
-8 Pistol Squats (total)
2 minutes of rest then,
8 minute A.M.R.A.P. #2:
-8 GHD Sit-Ups
-8 Rollouts

*Score is rounds and reps completed

Iso-Wod (Teams of 5)
3 Rounds for Time:
-Row 200 meters (pacer)
-Plank hold
-Kettle Bell Uneven hold (53/44, 35/26 pounds)
-Burpees
-Bottom of Squat hold
-Ring bent hold
*Score is total time subtracting team Burpees. Ex. 20:00 workout with 100 burpees =18:20 each burpee counts as 1 second.

Ladder drills warm-up: 2x each movement
-1 foot hop (r/l foot)
-1 foot high knee
-2 feet high knee
-Lateral high knee
-Quick cut drill
-Icky shuffle
-Ali shuffle
-Lateral 2 feet in 2 feet out
Then,
-Run 4-6 warm-up 40 yard sprints
Then 4 attempts of each:
-4-cone drill
-Shuttle drill
-40 yard sprint

For Time:
2 mile run
Then,
30 Pull-ups
60 Sit-ups
20 Pull-ups
40 Sit-ups
10 Pull-ups
20 Sit-ups