Saturday July 28/12

On Air Day!

With gear on not on air:

A. Working up until unable to add wt to sled without resting during set:
- 50' Sled pull backward
- 50' Sled pull forward (back to start)
(start with a 45# plate on sled, drag there and back, rest while partner(s) go, each set add 25# to sled, you are finished when unable to complete set effectively- DO NOT DECREASE WT!  You are only allowed to add wt each set)

On Air:
1-3x
60s work in each station, rest 60s at end of rotation before starting next round
- Landmines- one arm Row to press (use bar +25#)- weak arm
- Landmines- one arm Row to press (use bar +25#)- strong arm- match # of reps
- KB Swings (with gloves on)
- Duck Walk
- Sledge Hammer (alternating hands using tire and back of flathead axe or sledge)

Workout is finished when one of 2 things happens:
- Low air alarm
- Finished 3 rounds

Your pace should be at about 70-80%, something sustainable.  You can always pick up the pace if needed!

Landmine Row to press- no squat jumps required, just do this for 60s!


Duck walk- hands don't need to be on the head but just try to keep moving in the squat for the minute!


Pretty straight forward, hit the tire!  Alternate hands every rep or every few.