Min 0:00-3:00
Hold the top of the deadlift 275/185
every time you drop the bar is a 5 burpee penalty
Min 3:00-6:00
Hold the top of a pull up
Every time you drop off the bar is a 10 sprinter sit up penalty
if you use bands do 20 sprinter situps at the top of each minute
Min 6:00-9:00
Hold the top of a strict press 135/95
every time you drop the bar is a 5 burpee penalty
Min 9:00-12:00
Hold a perfect 90 degree angle wall sit
Every time you go up or down from the 90 is a 20 sprinter sit up penalty
Min 12:00-18:00
In teams of 3 push as much weight on the sleds in distances of 10 yards.
teammates are responsible to make sure the sled is not stationary for more than 20 seconds