Build

  • Butt Kickers
  • High Knees

Then

  • 5x Wall Squats
  • 7x Situps
  • 7x PVC Passthrough

Assault the Castle on the Sea

  • 500 meter row
  • 50x wall balls
  • 50x mace strikes
  • 50x slamballs (100)
  • 50x gravediggers (100)
  • 500 meter row (1000)

Finnisher: Shield Maidens Tale

4 Rounds

  • 30 bicep curls
  • 30 hallow holds

Amazon Training

Build

  • 230m Run

Then 3 rounds of:

  • 10x Air Squats
  • 5x Pushups
  • 10x Situps
  • 25x Jumping Jacks

Battle

Teams of two Amazons, 2 min per station. 1:00 work, 1:00 rest.

+ Diana: Overhead plate hold during rest

Station 1

Cliffs of Themysura – Rope climb in plank

Bent knees     Full Climb

Station 2

Leap of the gods – Box jump

Step Ups

Station 3

Lasso of Truth – Battle Ropes

Station 4

Shield Crouch – Reverse Lunges

Ring Assists     Split Jumps

Station 5

Bracelets of Submission – Seated Amazon Press