Poopy thong
Warmup: 2rounds
Mobility Complex
1) 5rds
5x Military Press increase weight until difficult but doable
5x Clapping pushups
8x Dumbell bent over row @ 35, 20
6x Ankle to bar
2) 5rds
8x Walking Sandbag Lunge (each leg) @ 60,40
3x Broad Jumps
8x Straight legged deadlift @ 95,65
8x Kneeling Slasher (each side) @ 20, 10
3) 4rds for time
400m run
6x Sand bag get ups @ 80, 60
6x Pullups
Comments: Get strong then get fast. 400m runs are great for training mental toughness. You will be surprised how fast you can move when you want to. The desire to slow down will be strong. You'll think it's ok to slow down just a little, its not. Keep pushing. We are looking to train mentally just as much as physically on this one. Its only 4 rds. Make it fucking count.
Here a video of Aaron doing the 33 burpee challenge.
