Wednesday June 24, 2026
Conditioning
“Scorpion”
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Score = Sum Total Time
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Farmers Carry: 2 x 70/53lb (32/24kg)
Optional Accessories
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
