03 October 2016


Work Capacity
For time 1-2-3-4-5 reps of:
Tire flip
Double KB front squat 53/25lbs

Rest 5 min

For time 5-4-3-2-1 reps of:
Tire flip
Double KB strict press 53/25lbs

Note: Choose a tire that is challenging to flip consecutively. When flipping the tire, drive forward and up following through with a knee. Avoid raising your hips before your chest, as this will create potential for injury.


  1. Burgos and I forgot to time it, but this one was good. Had to scale down to 40#DB to maintain strict press.

  2. Nice work fellas! Keep it up.