



The One and ONLY Island Box!
Risk it for the Biscuit!
*Stay Unbroken but go as heavy as you can*
35 – 30 – 25 – 20 – 15 – 10 – 5
Close Grip Bench
10 DB Push Press (5 L / 5 R) *DBL DB
20 ALT DB Rows
5 Front Squats
Back Squats
5 Sets x 6 Reps
Set 1. 5 Pause, 1 Regular
Set 2. 4 Pause, 2 Regular
Set 3. 3 Pause, 3 Regular
Set 4. 2Pause, 4 Regular
Set 5. 1 Pause, 5 Regular
For time – 15′ CAP
150 Wallballs
*Every Break = 10 Burpees
Strict Press
6 Rounds x 5 Reps
*1 3 second pause squat after each set
20′ AMRAP
Strict Pullups – 2 Attempts for Max Reps
30 Walking Lunges
20/15 Cal Row / Ski
The Equalizer – For Time:
1 Mile Run
20 C & J 65/95
15 C & J 80/115
10 C & J 95/135
5 C & J 110/155
30′ on Clock:
20 – 15 – 10 – 5 – 5 – 5 – 5 …….
Close Grip Bench (keep working up to 5RM)
10 Single DB Box Step Overs
10 Single DB Thrusters (5/arm)
4 Rounds:
10 DBL DB Curls
10 DBL DB Bent Over Rows
5 Front Squats
10 ALT DB Strict Press
10′ AMRAP
25 DU / 75 Singles
25 Tuck Ups
Strength
6 Rounds x 5 Reps Push Press
*3 Backsquats at Each Weight
For Time:
2000/1800m Row/Ski
Then,
10/8/6/4/2
Deadlifts
Bar Over Burpees
Set Your Reps Test Round
:30 Max Cal Row or Ski
Rest 1:30
:30 Max Alternating DB Snatch 50/35
Rest 1:30
:30 Max DB Lunge Steps
5 Rounds – 1′ ON / 1′ OFF EMOM
Row/Ski
Alternating DB Snatch
DB Lunge Steps
(complete the # of reps you got in test round each round)
25′ AMRAP – Team of 2 or 3
20 Wallballs
20 Russian KB Swings
15 Box Jumps
15 One Arm DB Push Press
15/12 Cal Row/Ski/Bike
*Leap Frog style