*Spin on 2018 Individual Games Workout!
35 / 30-cal. Row
30 / 25 burpees to target
45 / 40 single-arm OHS, 50 / 35-lb. DB
40 / 45 single-leg squats
25 box jump-overs, 42 / 36-in. box
110-ft. sled pull / push
- For those who may be unable to perform Single Arm OHS, sub Single Arm Dumbbell Front Squat
- For those who may be unable to perform Full Range of Motion Pistols, sub Pistols to a box / target, decrease Range of Motion
- For today, choose a box height that is higher and more challenging than normal
- For today, load sleds to be very challenging – practice pull / push in the warm-up
- Stagger start by 3-4 minutes to allow adequate time to perform sled pull
- If there is a chance you are waiting for a sled/prowler, perform shuttle runs until an open sled / prowler is available.