50 jumping jacks
15 burpees
25 air squats to wallball
800m Run
20 wall balls
20 box steps
400m Run
30 wall ball
30 box steps
400m Run
20 wallball
20 box steps
800m Run
2 Rounds
20 Calorie Row
50ft Crab Walk
:30 Table Top Stretch
Every 2 Minutes
21-15-9
Deadlift 275lbs/185lbs
Burpee Box Jump Overs 24″/20″
25 jumping jacks
Runners stretch
25 push ups
3 rounds:
200m run
20 walking lunges (10 ea leg)
20 weighted sit-ups
2 Rounds
20 KB Swings
:30 Side Plank
50ft Lunge
Every 2:30
3 Rounds
Run 400m
30 (15 ea) Jumping Lunges
20 KB Swings 53lbs/35lbs
RX+ = 70lbs/53lbs
2 Rounds
20 Calorie Row
15 V-ups
50ft Crab Walk
Every 2 Minutes
8 AMRAP
8 Ring Dips
8 Pushups
8 Toes to Bar
2 Rounds
Run 200m
20 V-ups
:30 Pigeon Stretch
20 AMRAP
Run 200m
10 Shoulder to Overhead 115lbs/75lbs
15 Pullups
RX+ = 135lbs/95lbs + Chest to Bar Pullups
2 Rounds
20 Calorie Row
20 Supermans
20 KB Swings
:30 Table Top Stretch
:30 Banded Hip Stretch
21-15-9
Deadlift 225lbs/155lbs
Bar Facing Burpees
50 mountain climbers
25 jumping jacks
25 sit-ups
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
2 Rounds
Run 200m
50ft Walking Lunge
:30 Banded Hip Stretch
Every 2:30
3 Rounds
Run 400m
7 Hang Squat Clean 135lbs/95lbs
14 Toes to Bar
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