400m Run
3X
Inch Worm down
12 Air Squats
Bear Crawl back
12 Hollow Rocks
500m Row (buy-in)
4 Rounds
15 Wallballs
15 T2B
15 HSPU
500m Row (cash-out)
20/14
Strength
12 min every other min (EOM)
30 Sec AMRAP
DB Clusters
500m Row
2X
10 Banded Pull-a parts
10 X-walks
10 Banded Goodmornings
10 X-walks
10 Banded squats
10 Hollow Rocks
15 Min
15/12 Cal Bike
12 Alt DB Snatch
12 single leg alt DB Hip Bridges
12 V-ups
50/35
1 mile bike
3X
8 DB RDL
8 DB Row
6 Push-ups
4 Burpees
12 Min
30 Sec Plank
15 Plate G2OH
50’ Plate OH Walking Lunge
30 Weighted sit-ups
15 Plate G2OH
50’ Plate OH Walking Lunge
45/25
Superset x4
6 Bench Press
8 DB Row
10 DB Flies
Strength:
18: minutes
find 1 rep back squat for the day.
500m Row
3X
6 Samson lunge PVC pass through
5 PVC Snatch Grip Deadlift
5 PVC High Pulls
5 PVC Muscle Snatch
5 PVC Hang Snatch
5 PVC Snatch
from ground, catch in power position or squat position
5 Rounds
Double KB Complex
1 Squat Clean
2 Front Squat
3 Thruster
10 Burpee Box Jump Overs
Every even min perform 20 DU
1.5/1 pood
24/20
3X
200m Run
8 KB Swing
8 KB Goblet
Lunge
8 KB Push-press
30 Min
15/12 Cal Row
6 Tire Flips
4 Bar Muscle-ups or 4 strict pull-ups + 4 strict dips
2 Deadlifts @ 1.5BW
