Baseline + Warm up

Evo 1:
Jog 1 mile
100x push press (95#/65#) (barbell, DB or KB)

Evo 2:
Grinder PT: (Use Sandbag, KB’s or a Barbell, Dealer’s Choice)
10x Burpee Jump Overs (long-ways)
20x Sit-Ups (hold at chest (Plate or KB))
6x Turkish Get-Ups (alt sides)
20x Overhead press
6x Turkish Get-Ups (alt sides)
20x Sit-Ups (hold at chest (Plate or KB))
10x Burpee Jump Overs (long-ways)
400m Carry (Carry whatever you’re working out with…)
20x Cleans
20x Front Squats
20x Back Squats
20x Shoulder Hold Lunges
(switch soulders between reps - if “weight” touches ground 10x pushups)

Finisher: Max Rep Push-Ups in 2:00 (with Sandbag or plate on back)

Evo 3 :
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Power Clean + Press + Front Squat (barbell, DB or KB)
200m Heavy Carry
Lateral Jumps over bar/object
Box Dips