| Every 4 minutes for 5 sets | |
| Front Squat x 3 Reps | |
| *Work between 85% – 90% | |
| **Do 3 strict/weighted pull ups between sets | |
| 2018 Throwdown Event 1 | |
| Complete each of the following segments for | |
| time: | |
| 1- 500m Row | |
| 2- 40/30 CAL Assault Bike | |
| 3- 30 Burpees to a target | |
| Athletes will have 3 minutes to complete each | |
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