Baseline + Warm up: ~¼ Mile Run

Evo 1: Keg(s) (sandbag if no keg)
3x rounds
400 meter keg carry - up hill or berm
Then at top of berm
20x single shoulder keg squat (10x each shoulder)
20x overhead keg press
400 meter keg carry - back to start

Evo 2: Sandbag PT “The Grinder”
10x Burpee Jump Overs
20x Sit-Ups (hold at chest)
6x Turkish Get-Ups (alt sides)
20x Overhead press
6x Turkish Get-Ups (alt sides)
20x Sit-Ups (hold at chest)
10x Burpee Jump Overs
20x Cleans
20x Front Squats
20x Back Squats
20x Shoulder Hold Lunges
(switch soulders between reps - if “weight” touches ground 10x pushups)

**Finish With: Max Rep Push-Ups in 2:00 (with Sandbag on back)

Evo 3: Stadium Challenges
1) Crab Crawl with Sandbag up grassy hill
2) Wheel-barrow hand walk up entire flight of stairs
3) Run every set of stairs up/down around stadium

Evo 4:
Pull the heavy tire ~100 yards up the hill