Warm up

Run 800m with progressive finish
Dynamic Stretch

Main Set

Run 1.5 miles hard
Run 800m easy
Run 1.5 miles hard

**Post times to comments**

Cool Down

Wall Stretch 3 min each leg

“Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

4 x 500m Row

3 minutes rest between rows.

25 Minute AMRAP

800m Run

Then…

20m Overhead Walking Lunges 45/25

10 Knees to Elbows

10 Wall Balls 20/14

20 Box Jumps 24/20

21-15-9

Dead Lifts 225/155lbs

Handstand Push Ups

Teams of 2

4 Rounds:

60 KB Swings 53/35lbs

60 Weighted Sit Ups 30/20lbs

200m Buddy Carry

10, 9, 8…….1

Squat Clean Thrusters 135/95lbs

Burpee Pull Ups

Warm Up

800m progressive finish

Dynamic Stretch

Main Set

3x10min Time Trial (TT)

Rest 3 min between efforts

**Post distances to comments**

Cool Down

Foam roll lower body 1 min per body part per side

1 Mile Run

Angie:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

1 Mile Run

**  For this workout, we will partition Angie as needed  **

10 GTOH 155/105lbs

25 Wall Balls 20/14lbs

25 Ball Slams 20/14lbs

10 GTOH 155/105lbs

25 Wall Balls 20/14lbs

25 Ball Slams 20/14lbs

10 GTOH 155/105lbs