base building

Runner mechanics:
3×8 single leg lifts
3×8 fire hydrants
3×8 single leg kick backs

X10 kb swings @ heavy weight (50-73#)
X60 total step-ups @ 18″ box
Complete 3 rounds.
*the first person to finish starts a :90 rest period – during this rest period compete:
X15 ball slams
X5 pull-ups
X10 push-ups

Rest 5:00

:45 work periods/:15 rest periods
Player 1: 30′ rope pull/sprint @ 40#
Player 2: overhead dumbbell hold
Player 3: plank
3 rounds

Cooldown 10:00