Sprint from Fire Hydrant to Ropes (110m)
3 Rope Ascents each (both athletes must climb the ropes 3 times (sub with 5 burpee pull-ups per ascent)
Run to the Wall (25m)
10 Sandbag Throws and Follow (Each team must throw a sandbag over the wall and both members follow over the wall the sandbag 10 times) (70)(50)
100 Burpees and 20 Muscle-ups (3PU/3RD) broken up as necessary both may work at the same time.
Meal Portion and Timing:
â€¢Balanced Meal: double Protein, 1/2 Carb and 3X the Fat
â€¢Eat a balanced meal within an hour of waking up and every 3-4 hours after that without allowing 6 or more hours pass without eating.
â€¢Remember Breakfast really is the MOST important meal of the dayâ€¦ do NOT skip it.