Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single DB power cleans
20 jumping jacks
10 American KBS

Endurance

5 rounds for max reps, 1 min per station, performed ‘FGB style’:
Assault bike calories
KB snatches 24/16 kg
200m run
Double DB hang power cleans 50/35 lbs
Cal Row
150 ft. KB farmer’s carry 2×32/24 kg
Rest

UES strength

Warm Up
2 Rounds
60sec Row/Bike/Ski
5/side Spiderman Lunge & Rotation
5 Boot Strappers
5/Leg Heavy Goblet KB Step Back Lunges
Back Squats
1st Round: 10 Reps @ Empty Barbell
2nd Round: 5 Reps @ 50% 1RM Back Squat
Back Squat
In 15 Minutes with as many sets needed work up to a
5 Rep HEAVY
*This is not a MAX – last set should feel like you can either do one more rep or put a few more weight on.
Rest 2-3 minutes between sets. Aim for 5-6 sets total.
Suggested Warm Up
5 Reps @ 60% of 1RM Back Squat
5 Reps @ 70% of 1RM Back Squat
5 Reps @ 80% of 1RM Back Squat
5 Reps @ 80-85% of 1RM Back Squat
Drop Sets
Back Squat Drop Sets
EMOM for 5 Mins
1 Reps @ 90% of 1 Rep Heavy
Metcon
With a Partner, complete 2 Rounds at each Station for Time:
Each station has a 2-minute time cap for both partners to finish all prescribed work.
Station A
10/7 Assualt Air Bike Calories
100ft Sandbag Carry (150/75)
-1 Minute Rest-
Station B
12 Shuttle Runs (25ft = 1 rep)
75ft Single DB Back Rack Walking Lunges (50/35)
-1 Minute Rest-
Station C
200m/150 Row
25 Wall Balls (20/14)
-2 Minute Rest Then Repeat –
*Both partners work at the same time within the 2-minute window.
*Partner 1 starts on the first movement (e.g., Assault Bike), while Partner 2 starts on the second movement (e.g., Sandbag Carry).
*Partners cannot switch until the other has finished their current movement.
*During Round 2 at each station, partners swap which movement they begin with.
*If both partners complete the station’s work before 2 minutes is up, they rest the remainder of that window plus the 1-minute rest before the next round/station.