25 push ups
100 singles
25 airsquats
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
2 Rounds
50ft Walking Lunge
10 Burpees
:30 Flutter Kicks
15 AMRAP
Row 250m
30 Wall Ball 20lbs/14lbs
Row 250m
30 Box Jump Overs 24″/20″
Reminder class is at 6pm
2 Rounds
Row 500m
50ft Crab Walk
:30 Hollow Hold
Max Effort 5k Row
1000m row
30 airsquats
3 rounds:
8 hang cleans 95/65
12 burpees
16 lunges (8 ea leg)
1000m row
25 pushups
25 sit-ups
20 min AMRAP:
15 box steps
12 KB swings
25 situps
1000m row
3rounds:
Ski erg 10 cal
25 airsquats
10 push press 65
2 Rounds
50ft Crab Walk
:30 Hollow Hold
20 V-ups
Every 2 Minutes
8 AMRAP
10 OHS 115lbs/75lbs
10 Pullups
RX+ = 5 Bar Muscle-ups
Hamstring stretches
15 pushups
25 sit-ups
12 min:
10 deadlifts 155/115
15 pull-ups
20 sit-ups
2 Rounds
Row 20 Calories
50ft Crab Walk
20 V-ups
Every 2 Minutes
21-15-9
KB Swings 70lbs/53lbs
KB SDHP 70lbs/53lbs
2 Rounds
20 Calorie Row
20 Side Plank Rotations
20 KB Swings
Every 2 minutes
For time:
75 HSPU
**Every Minute complete 20 Double Unders.**
20 minute time cap
**Start with HSPU**