Fitness & Open

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

Alpha

Odd Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50' Sled Push
Minute 2: 30 Seconds Max Calorie Ski Erg

Recovery + Midline
15 Minute Erg Bike Recovery
On the 3, 6, 9, 12:
20 Medicine Ball GHD Sit-ups (20/14)

Swim Conditioning
3 Rounds:
25 Meter Swim
50 Meter Swim
100 Meter Swim
Equal Work to Rest Ratio