3 Rounds Of:
12 Burpee Box Jump Overs
24 Alt. DB Snatches (40/25)[50/35]
Right into
3 Rounds Of:
24 Weighted Box Step Overs
12 Single DB Devil’s Presses
Right into
3 Rounds Of:
12 Over the DB Burpees
24 Goblet Squats
Same weight DB used throughout.
AMRAP x 5 MINUTES
:30 Bike
3 SA DB Strict Press + 3 Push Press (R)
3 SA DB Strict Press + 3 Push Press (L)
12 BW Lunges
5-5-5-5
Tempo Bench Press (3211)
(Score is Weight)
AMRAP x 14 MINUTES
12/10 Cal Bike
10 SA DB Push Jerk (R) (50/35)|(25/15)
12 SA DB FR Lunge (R)
10 SA DB Push Jerk (L)
12 SA DB FR Lunge (L)
(Score is Rounds + Reps)
GUIDED WARM UP…
Row 1:00
100m Run
Row 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge
10 Push Up to Pike
10 Lunges
Into…
Movement Review
Partition any way, just get it done:
Run 2 Miles
60 strict pull ups
90 strict push ups
120 sit ups
Row 2000 meters
Score is time.
FOR RECOVERY
5:00 Flow Stretching & Calm Breathing
(No Measure)
3 ROUNDS
100m Run
5/5 Single Arm, Single Leg Bent over Row*
10 Glute Bridges
5 Inch Worms
*Position is similar to an RDL, right foot planted, left arm performs bent over row with the left foot elevated behind the body.
6-4-2-4-6
Deadlift
(Score is Weight)
EVERY 3:00 x 4 SETS
400m Run
MAX Deadlifts (225/155)|(155/105)
(Score is Reps each Set)