W1: 100m sled pulls with 90/65lbs (x5), rest a full 2min between rounds. Reduce weight if you can not pull the sled without stopping. W2: 100m run @80%, rest 30sec/200m run @80%, rest 45sec/400m run @90%, rest 1min/400m run @90%, rest 1min/400m run @90%, rest 1min/200m run @80%, rest 45sec/100m run @80%
W3: "Spartan Gone Bad", 5rds: Rope Climbs/Box Jumps/Tire Flips/Monkey Bars/Box Jumps. We will perform this workout just like Fight Gone Bad. 1min of work on each movement with a generious 2min rest between rounds.