2 Rounds
:20 Air Squats
:20 Up-Downs
:20 Push-Ups
3 ROUNDS FOR TIME
750/500m Row
20 Burpees Over Rower
-16:00 Time Cap-
200m Cool Down Walk Focusing on Calm Nasal Breathing
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Jump Rope
1:00 Hollow Hold
STATION 2
1:00 Box Step Ups
1:00 Push-up Plank
STATION 3
1:00 Max Cal Bike
1:00 Bent Over Row
STATION 4
1:00 Max Cal Row
1:00 DB Strict Press
EMOM x 6 MINUTES
Min 1 – Alt. Lunge → Box Step-Ups
Min 2 – Elbow Plank → Push-Up Plank
Min 3 – KB Deadlift → Goblet Squats
4 SETS
50m DB Filly Lunge
25 Glute Bridge-Ups
-1:00 Rest b/t Sets-
3 ROUNDS FOR TIME
100m KB Farmer Carry (53/35)
15 DBL KB Deadlifts
20 Single KB Box Stepovers (20″)
4 ROUNDS*
100m Run
8 Sumo DB Deadlift
8 DB Bent Over Row
8 DB Arnold Press
50ft OH Carry*
-10min Cap-
*Increase pace each round
**Hold both DBs overhead as athletes walk the 50ft
FOR TIME
800m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
400m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
200m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
*Sumo stance for DB Muscle Clean
5:00 Foam Rolling Focus on Upper Back and Lower Legs
AMRAP x 3 MINUTES
50’ Shuttle Jog
6 Box Step-Ups
4 Ring Rows
EVERY 4:00 FOR 4 SETS
400m Run
12 Russian KBS (Heavy)
9 Ring Rows
6 Box Jumps