For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
If you plan on eating junk for the super bowl, perform 51 of each movement, calling out “Belly-check” loudly after each movement.
25 Min AMRAP
10 OH Sand Bag Squat
200 m Run dragging Sand Bag (100+100)
20 Hollow Rock
200 m Run
20 Side Plank with lateral Crunch
Broad Jumps to reach the ocean
200 m Swim or Run
Drag Push-Ups to the starting point
3 rounds for time:
400m run
20 pullups
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Your coach is evil and will torture you for an undetermined amount of time.
21 OH Squats (95/63)
500m Row
15 OH Squats (115/83)
500m Row
9 OH Squats (135/103)
500m Row
21 Deadlifts (155/113)
500m Row
15 Deadlifts (185/133)
500m Row
9 Deadlifts (225/155)
