Station work:

At each station, perform 2 Min work, (1 Min rest between stations) …

-Double Unders

-40′ Sled Push (4 – 45# plates for Men, 2 – 45# plates for women)

-Plank Hold on forearms (1 rep for every 20 sec held)


Complete each station 3 times.

Score = total reps

So, you will do two minutes of work at each station, then have a one-minute rest to transition to the next station.  You score will be total reps.  For the sled push, every 40’ increment completed is 1 rep.  For the plank, you get 1 rep for every 20 seconds you hold the plank (so the max you can get in the 2 min is 6).



Scaling Options:

DUs -> no scale, consider it 2 min of DU practice

Sled push weight -> as needed


Cool Down:

Calf stretch on rig – 2 min per side


Cobra pose – 2 min

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