Time: 7:30AM
Place: City Beach
Equipment: Sled, Weights, 20kg & 16kg kettle bells, Sand Bag
Workout:
Warm up and stretch
A: Sand Bag Relay (for Time)
Sandbag Zercher hold Sandbag relay on the grass area
Start at the top of the grass area; hold the bag in front Zercher hold style, down to the bottom, up to the top
10 rounds
B: Back Pull Sled Drag down/ Front Pull Sled Ladder
Begin with 20kg and drag down to bottom grass area. Place strap on top of weights, front push sled to top of grass area. Next team member go with same weight. Sets continue until max is reached by the person with the heaviest load. If max is reached by another member then continue at that load.
C: Relay of Death (on the Beach)
Two Teams
6 rounds each for time (this is a race after all)
- Harnessed front dragging holding Kettlebells: for 25M
- Kettlebell Swing (5 Each Arm) drop kettlebells
- Harnessed front dragging: 25M Back to Start - Release Harness to Team Member
- Sprint to Kettlebells, Farmer Walk Back to Start
- Hand kettlebells to next team member
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