In 11 minutes get as far as possible in this workout:
800 m ROW (run is optional for those who want to run)
20 Burpees
20 Air Squats
20 Ab Mat Sit Ups
30 Plank Up/Downs
30 Lunges (total)
30 Bicycles (total)
40 Push Ups
40 Squat Jumps
40 Mountain Climbers (total)
50 KB Swings (whatever weight you use will be the same today and at the end of the challenge)
50 Goblet Squats (same as KB swings for weight)
50 Pull Ups (NO BAND) OR 50 Ring Rows



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Workout Of the Day
Press
1-1-1-1-1
Set a new 1RM
then
Deadlift
1-1-1-1-1
Set a new 1RM

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WARM UP:
800 m run as a group
Mobility for squats

STRENGTH:
4 to 6 sets of 2 Front Squats immediately followed by 4 back Squats at 100% of your 1 RM Front Squat (time cap of 25 minutes)

CONDITIONING:
200 meter farmer carry (use heaviest KBs or DBS possible)
200 meter sprint
100 meter farmer carry
100 meter sprint
20 One Arm over Head Squats (use heaviest KB or DB possible)
20 Walking Lunges per leg (Holding heaviest KBs or DBS possible in both hands)
10 One Arm over Head Squats
10 Walking Lunges per leg


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