2 Rounds
Row 20 Calories
20 Jumping Lunges
:30 Banded Hip Stretch
:30 Pigeon Stretch
Every 2:30
Run 200m
15 Deadlift 225lbs/155lbs
15 Box Jumps 24″/20″
Run 200m
12 Deadlift 225lbs/155lbs
12 Box Jumps 24″/20″
Run 200m
9 Deadlift 225lbs/155lbs
9 Box Jumps 24″/20″
Run 200m
RX+ = 315lbs/205lbs + 30″/24″ Box
20 lunges
200m Run
25 pushups
25 air squats
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
2 Rounds
Row 20 Calories
:30 Hollow Hold
50ft Crab Walk
:30 Table Top Stretch
3 Rounds
Run 400m
15 Chest to Bar Pull-ups
12 Shoulder to Overhead 115lbs/75lbs
RX+= 7 Ring Muscle ups + 12 STO 165lbs/115lbs
2 Rounds
Run 200m
:30 Side Plank
20 KB Swings
Every 2:30
3 Rounds
Run 400m
20 KB SDHP 53lbs/35lbs
20 KB Step-ups 53lbs/35lbs
2 Rounds
50 Moutain Climbers
15 V-ups
15 KB Swings
:30 Pec Stretch
Every 2:30
For time:
75 Toes to Bar
*Each time off the bar 10 Wall Ball 20lbs/14lbs*
RX+ = 100 Toes to Bar + 15 Wall Ball 20lbs/14lbs
20 minute time cap
20 lunges
200m Run
25 pushups
25 air squats
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
50 mountain climbers
25 jumping jacks
25 sit-ups
3 rounds:
500m row
10 Push press 95/65#
15 TTB
2 Rounds
Row 20 Calories
50ft Crab Walk
:30 Table Top Stretch
:30 Banded Hip Stretch
Every 2:30
21-15-9
Overhead squat 95lbs/65lbs
Burpee Box Jump Overs 24″/20″
3 Rounds
7 AMRAP
Run 800m
Max reps w/ Remaing time
*
Round 1 – Wall Climbs
Round 2 – Toes to Bar
Round 3 – Hang Power Clean 135lbs/95lbs
Rest 3 Minutes between rounds
RX+ = Round 1 – 25ft Handstand Walks