TUESDAY 16 August 2022

Warm-up
200m run
AMRAP 5
10 KB Deadlift
10 KB Swing
10 Deadlift (Bar)
2x Half back parking Zercher walk (Bar)

Then
3 Minutes (practice movements and work up to weights)

Workout
The Capitol
For time:

20 Tire flips (Accumulate reps together, alternating team members each rep)
2.5km run
2 tree circle laps of KB Farmers Walk
6 Back parking lengths of Zercher carry

*Tree circle laps: 2×24/2×16
*Zercher carry: 60/40 BB