1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Max Jump Rope
Rest 1:00
2:00 Max Jump Rope
STATION 2
2:00 Max Air Squat
Rest 1:00
2:00 Max Air Squat
STATION 3
2:00 Max DB Swing
1:00 Rest
2:00 Max DB Swing
1 ROUND of Line Drills
25’ Walking Quad Stretch (with hands, pull one heel towards the glute)
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Single Foot Hop (L/R)
Grab a LIGHT pair of DBs and immediately dive into …
2 ROUNDS*
4 Up-Down Box Step-Overs → 4 Burpee Box Jump-Overs
4 DBL DB Sumo Deadlifts → 4 DBL DB Sumo Deadlift High Pull
100m Jog → 100m Jog
4 DB Deficit Push-Ups on Knees → 4 DB Deficit Push-Ups with or without knees
EMOM x 16 MINUTES
MIN 1 – 7 Burpee Box Jump Overs
MIN 2 – 14 DBL DB Snatch
MIN 3 – 200m Run
MIN 4 – 14 DB Deficit Push-Ups
2-3 ROUNDS
10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide
:20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up
10 PVC Good Mornings → 10 PVC Kang Squats → 10 Jump squats
3 SETS
500m Row
-2:00 Rest b/t Sets-
3 SETS
5/5 Single Leg Glute Bridge-Ups
20 Hollow Rocks
AMRAP x 6 MINUTES
5 Air Squats → DB Front Squats
5 Up Downs → 5 Broad Jumps
5 DB DL → DB Hang Power Clean
5 DB Bent Over Rows
Movements progress at 1/2 point.
ON A 12:00 RUNNING CLOCK…
Build to a 2RM Power Clean
AMRAP x 7 MINUTES
7 Burpees
7 Hang Power Cleans (95/65)
7 Front Squats
400m Team Run…leave no athletes behind! Run as a group.
into…
3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
FOR TIME
400m Single Arm KB Farmer Carry (70/53)|(53/35)
into…
5 SETS
11 KB Swings (Same bell as carry)
11 Goblet Lunges
11 Up Downs (no push up burpee)
into…
400m Single Arm KB Farmer Carry (70/53)|(53/35)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs