We were aiming to do something a bit more strength-oriented this time.  The idea is to get anaerobic on certain muscles, but then to only allow “active” rest just to mess us up even more.

The Work-Out

Warm-up run and stretching, 15 minutes.

Four stations. Each station is done 5 rounds before switching to the next. No standing around.

Station One:
10 tire flips
36lb KB swings until your partner finishes the tire flips

Station Two:
15 box jumps
Flesh Storm

Station Three:
7x Standing Shoulder Press (devolve into push-press if necessary) (90lbs + bar)
Bucket Carry

Station Four:
8 pullups
15 ring-pushups

We start at 4:30, sharp.