Rob’s “Ohio State” with some modifications as marked in red. I did it at home and had to work with the equipment I have there. I gotta do more running. This gassed me much more than I thought it would.

Warm up: 5 Rounds
20x Swings (M-20kg, W-16kg) 16kg, for 40 of the 100 I did snatches instead of swings.


(1) 6 Rounds
Run 400m 600m
5x Scotty Bob (M-25#, W-15#)
10x Slasher (M-20kg, W-12kg) 16kg

(2) 3 Rounds
5x Mobility Getup (use 10 or 15# dumbbell)
Rope Climb 5 Towel Pullups