Prowler Push

Dave Castro’s DBs

Teams of 3 A. 50 m prowler push relay *time begins when you start part B B. Divide reps as needed, run together 150 DB Box step overs (40/30)(20”) *non working partners in plank* 100 T2B *non working partners holding DBs off ground* Run 600m carrying DBs 150 DB Thrusters *non working plank holds* 100 […]

Burn Out

Every minute on the minute for 12 minutes Set 1 – 25 double unders ( or attempts) Set 2 – 10/8 HSPU Set 3 – 12 box jumps AFAP 4 sets each for time: 25 yd prowler push 25 yard burpee broad jump Rest as needed.

Right Said Fred

Prowler work 25 minutes to complete Four 15m Pushes for time (annotate each time) rest as necessary between pushes (Men P+180 – Women P+130) Then EMOTM 10 Minutes 4 Hang Power Cleans (175/115) 6 Box Jumps (24″/20″) Annotate misses

Hill Country Blues

Bench Press 5-5-5-5-5 Prowler Work: Keep track of your time [add them all up for your score] 15m Push (+180)(+140) rest 30m Push (+140)(+90) rest 45m Push (+90)(+50)

Biscuit Batter

Staggered Start 50m Prowler push (+180)(+140) 25m down and back 40 Ring Push-ups 30 T2B 20 Deadlifts (245)(175)

Paper Dolls

For Time 40m Prowler Push (+180)(+140) —————– 3 Rounds 25 KB Swings (53)(40) 25 Situps 25 Push-ups —————— 600m Run

Cow Tipping Naked

AMRAP 10 minutes 5 Cleans (165)(115) 7 Ring Dips 1 Rope Climb 15 Squats Rest 10 Minutes 30 minutes to complete: Prowler Push Drills 40m (20 down and back) Time each trip. Rest while the rest of the class is going 3 Trips annotate weight and times