4045 Saturday 3/29/2025

A
100 feet empty sled push
100 feet empty sled drag
1 lap run
100 feet sandbag bearhug carry
100 feet sangbag on back carry
1 lap run
Into
12-10-8
Banded pull apart
Kip swings on bar or rings

B
Every 3 minutes for 18 minutes
3 RMU
6 double kb hang snatch (16/12)

C
“Left Dash”
25 shuttle runs (50’ down + 50’ back =1)
50 burpee box get overs (48/40)
75 double db squats (70/50)
100 DB across chest ab mat sit-ups or medball ghd’s (20/14 ball or 20/15 DB)
75 db squats
50 burpee box get overs
25 shuttle run


Flow and stimulus:
This is an out and back partner shared chipper. Shuttle runs are 100 feet(50 and 50), box get overs are tall, use rogue bands to secure boxes together, heavy odd object squats and weighted midline work. The intent is to be a long grunt work style, starting and finishing with high heart rate on the shuttle runs. Aiming for 30-35 minutes.