Deadlifts 5 x 5
Fran
21-15-9 reps
Thrusters
Pull Ups

Heavy Alternating Press
5 x 3 per side
Find 2 kettlebells of the same size. Complete as many rounds as possible in 15:00.
7 x Deadlifts
7 x Swings
7 x Long Cycle Cleans
7 x Push Press

Find a partner. One person works while the other rests. Perform as much work as possible in 20 minutes.
5 x Deadlifts
10 x Push Ups
15 x Knees to Chest

Train like a Spartan!!! Join us for the SKB 300 Challenge!! See how much you have improved in 8 weeks!!
Compete in any of four categories:
Fastest Female
Fastest Male
Most Improved Female
Most Improved Male
The Workout:
25 Pull-ups
50 Deadlifts (men 135 pounds, women 95)
50 Push-ups
50 Box jumps with a 24-inch box
50 Floor wipers (men 135 pounds, women 95)
50 [...]