WARM-UP

2:00 Erg

2:00 Run

-into- 6 min AMRAP:

• 5 Alt. V-Ups (each side)
• 3 Knees to Elbow
• 5 Deadlifts (building)

STRENGTH

Build up to heavy 3 Rep Deadlift

WORKOUT PREP

1 set

• 2x15m Shuttle Run
• 5/4 Calorie Erg (at workout pace)

FIRE

15:00 Amrap:

• 200m Run
• 10/8 Calorie Erg
• 10 Wall Ball Sit Ups (20/14)

WATER

• 8/7 Calorie Erg
• Wall Ball (14/10)

EARTH

• 7/6 Calorie Erg
• 10 Sit ups