4031 Saturday 3/15/2025

A
2 rounds
10/8 cal ski
25’ seal walk
8 pull-up
10 ceiling stompers
12 medball squats 30/20, held on shoulder

B
Every 3 minutes for 15 minutes
10 single arm DB push press- Heavy, 5R, 5L
50’ hand over hand sled pull or 2 legless rope climbs

C
“Macro Data and Refinement”
Shared burden
60-50-40-30-20
T2B

30-25-20-15-10
Sandbag squats (shoulder) 150/100

60-50-40-30-20
Box jump overs (30/24) *no bounding

Flow:
Partners share burden on 60 T2B, then 30 sandbag squats held on shoulder, then 60 box jump overs. This format continues down the rep scheme. Goal is to perform each chunk of reps in 3 sets each or less for t2b and squats, with box jump overs moving in small quick sets to keep the pace high. Target is between 30 and 35 minutes.