Fitness – Performance 

A.  In teams of 3 – 4 

150 x Wallballs @ 20lb/10lb 

15 x Low handle Prowler Pushes 25 yards -> <- High handle back @ (140lb/90lb) – on top of the sled weight 

100 x Wallballs 

12 x  Low handle Prowler Pushes 25 yards -> <- High handle back

75 x Wallballs 

9 x Low handle Prowler Pushes 25 yards -> <- High handle back

50 x Wallballs 

6 x Low handle Prowler Pushes 25 yards -> <- High handle back

25 x Wallballs 

3 x Low handle Prowler Pushes 25 yards -> <- High handle back

40 Min Cap 

Sport 

A.  “Jorge” 

30 x GHD Sit-ups 

15 x Squat Cleans @ 155lb/105lb 

24 x GHD Sit-ups 

12 x Squat Cleans 

18 x GHD Sit-ups 

9 x Squat Cleans 

12 x GHD Sit-ups 

6 x Squat Cleans 

6 x GHD Sit-ups 

3 x Squat Cleans 

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