D Shift Challenge! -Dec 8th.

We've been challenged by D shift to complete this workout... it's a good one, not too easy, but it will be fun to have completed it.... and make sure we let them know we completed it. While you're doing it think of some ideas to provide in the return challenge!


Warm up as normal. Have everyone watch the video of the man maker. Or have one person demo it correctly. -Prehab etc. is still mandatory.

10-9-8-7-6-5-4-3-2-1

Man Maker
Lengths of the bay farmers carry (use 2 class A foam pails)
Wall Balls

At the end of each round carry the sand bag duffle up the tower once at 58, or the inside stairs at 57 twice.

Use 10-20 pound dumbbells for the man makers. If the pails become too much for the farmers carry, choose a couple dumbbells of an appropriate weight as a substitute. 

For the wall balls, use a 16-20# ball to a 10' target.

Not sure exactly how long this will take, but if time permits, tabata core. Pick one movement and stick to it. Also choose a time frame for the work and rest.