3 ROUNDS
1:00 Row (Easy → Mod → Hard)
10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1)
7-7-7-7
Front Squat
-Rest 2:00 b/t Sets-
FOR TIME
27-21-15-9
Cal Row
Thruster (95/65)
-15:00 Hard Cap-
PUMP THE JAMS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
AMRAP X 8 MINUTES
8/6 Cal Row
8 Light KB Russian Swing
8 Light KB Hang Snatch
4/4 Lunge w/ KB overhead
8 Deadbugs
:20 Rest
8 rounds for time for time of:
15 Wall Balls
Run 200 meters
POST-WORKOUT!
ON A 12:00 RUNNING CLOCK…
Practice Handstands or Handstand Walk
*Suggested Drills Include…
0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
20 KB Swing then…
Max Wall Balls
STATION 2
Easy Pace Row
STATION 3
20 Wall Balls then…
Max KB Swing
STATION 4
Easy Pace Row
2:00 any machine, then circle up with a PVC pipe for Olympic Lifting warm up with coach.
8 Rounds of:
:30 on, :30 off
any machine.
Go hard!
Score is Calories