PVC pass through
Good mornings
bunny hops
air squats
cossack squatws
For time with a partner:
[ 30 minute time cap ]
10 power cleans (225/155)
1800 meter row
272 double unders
82 lateral burpees
55 Deadlifts (225/155)
130 wall balls
2 Minute Bike
30 Second Down Dog up dog
30 Second Arm Circles
30 Second Down Dog to Push-Ups
30 Second Alternating Lunge
30 second air squats
3 Rounds For Time:
500/400 Meter Row
30 Burpees
30/22 cal AB
Rest 3 Minutes
2 Minute Bike
30 Second Plank
30 Second Down Dog
30 Second Knuckle Draggers
20 Second V-Ups
20 Second Down Dog to Push-Ups
20 Second Alternating Lunge
5 Rounds For Time:
14/11 Calorie AB
12 Toes to Bar
9 Dumbbell Push Press
60′ Front Rack Lunge
Dumbbells: (50’s/35’s)
For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*
Rest 2 Minutes Between Sets
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
2 Minute Row
20 Second Standing Calf Raises
20 Second Bottom Squat Hold
20 Second Down Dog up dog
20 Second Right Leg Spiderman
20 Second Right Leg Samson
20 Second Right Leg Pigeon
20 Second Down Dog up dog
20 Second Left Leg Spiderman
20 Second Left Leg Samson
20 Second Left Leg Pigeon
30 Second Down Dog to Push-Up
30 Second Air Squats
2 Rounds For Time:
125 Double Unders
750/600 Meter Row
50 Wallballs (20/14)
400m Run
20 Second Knuckle Draggers
20 Second Down Dog
20 Second Alternating Quad Stretch
20 Second Bodyweight Good Mornings
20 Second Down Dog to Push-Ups
20 Second Alternating Lunges
For Time:
800-600-400 Meter Run
40-30-20 Deadlifts (135/95)
20-15-10 Handstand Push-ups (DB push press for scale)
3 Giant Sets:
100 Foot Overhead Kettlebell Carry*
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets
