Rush Hour


Partner Row 1,800m (switch every 300m)
Alternate with:


  1. 10 Kettlebell Strict Press (5 each arm/choose weight)
  2. 10 Abmat Sit-ups
  3. 4 Push-up to Side Plank


Shoulder Smash


If it hurts and its not getting better then go See the Doc!

Skills & Technique: (Click below for links to more info)



Turkish Get-up: Practice 15 Minutes
Work to a challenging load for each arm. 

Followed by:

Rush Hour

Sprint 100m 
:30 second side plank (:15 seconds each side)

5 Rounds for time.
Time Limit: 10 Minutes