1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
Max Wall Balls…
Every minute perform 5 Burpees
STATION 2
Max Cal Bike
Every minute perform 5 Burpees
STATION 3
Max Sit-ups…
Every minute perform 5 Burpees
*Top of each minute perform the 5 burpees then continue on with the Max reps of each exercise.
Play a Game!
into…
2 SETS – Barbell Warm-up
7 Romanian Deadlifts (slight bend in the knee)
7 Bent Over Rows (focus on engaging the lats)
7 Back Squats (focus on sitting back and engaging the posterior chain)
7 Conventional Deadlifts (from below knee to standing)
10-8-6-4-2
Deadlift
-Rest 1:30 b/t Sets-
3 SETS
20 Wall Balls (20/14)
10 Deadlifts (185/135)
200m Run
-Rest 1:30 b/t Sets-
AMRAP x 5 MINUTES
100m Jog
25’ Bear Crawl
8/8 Single Arm Shoulder Press
8/8 Single Arm Suitcase DL
FOR TIME
18-15-12-9-6-3*
DB Deadlifts
DB Push Press
*200m Run after each full Set (workout ends with 200m run)
-15:00 Hard Cap-
3 ROUNDS…
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
3 ROUNDS…
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
AMRAP x 15 MINUTES*
1 KB Tater
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-