Run 400m or 500m Row
then
Vinaysa Flow x5
Inch worm x5
Dynamic pigion x5 e/s
Leg swings x5 e/s
Fire hydrant x5 e/s
Iron cross x5 e/s
Scorpion x5 e/s
10 Barbell Glute Bridge
+
15 sec Side Plank w KB extended/each side
btw sets
4 Rds
8 Toes 2 Bar
6 Handstand Pushups
2 Rope Climbs
Rope Climb Scale- 2 Rope Pulls
300m Row
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Sit-ups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
30 Second Hollow Rock Hold in Between Each Set
15 Min – AMRAP
12 Alt KB Lunge
9 Calorie Row
6 Russian KB Swings
3 Burpee Box Jump/Step Ups
3 Sets – Not for Time
250m Row
6 Single Arm DB Overhead Split Squat
10 Side Plank reach Through/ each side
20 Windshield Wipers (10/side)
6 Strict Chin Ups btw sets
4 Rds
6 Box Jumps 30/24
9 KB Swings 70/53
12 Front Rack KB Lunge 53/35
36 Double Unders/ 108 Singles
100 ft Front Rack Carry (same load as lunge)
*2 Min rest btw rds
20 cal Bike or 350m Row
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
Cash In- 1000m Row
Then
3 Rds
21 Deadlift 135/95
15 Bar Facing Burpees
9 Push Jerk 135/95
3 Rounds
10 Band Prisoner Walks
5 KB Half Kneeling to Standing
10 Glute Bridge (2 sec hold at top)
10 Pike to Plank or 20 Plank w/ Knee Drive
4 Rounds
200m Run
6 Thrusters
10 Knees to Elbow/Ab Mat Sit Ups
8 Ring Rows
400m jog
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
10 Groin stretch
200m jog
30 Clean & Jerk 135/95
Alternating Each Rep
3 Rds
1200m Run (switch 300m)
30 Prisoner Step Ups 24/20
40 KB Swings 53/35
50 Wall Ball 20/14
20 cal Bike or 500m Row
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
7 Min AMRAP
18/14 Calorie Row
15 Thrusters 95/65
12 Pull-ups
7 Min AMRAP
100m Run
25 Double Unders/75 Singles
5 Burpee Box Jumps 24/20
5 Deadlift 275/185
7 Min AMRAP
14 Step Front Rack Lunge 115/75
7 Hang Power Snatch 115/75
7 Toes 2 Bar
*5 Min Rest btw workouts
3 Rounds
200m Row
20m Quadruped Crawl
10 Ring Rows
100m Farmers Carry in Between Each Round
10-9-8-7-6-5-4-3-2-1
KB Swings
Wall Balls
Prisoner Step Ups
Run 300m
20 jumping jacks
20 air squats
40 jump rope (single unders)
10 pull ups
10 lunges each leg
10 around the world
10 pass thru’s
Run 200m
45 sec High Plank Hold (weighted) btw sets
E2MOM (18 Min)
1st- 15/12 cal bike
5 strict pull ups
2nd- 200m run
5 box jump overs 24/20
3rd- 15/12 cal row
30 sec hollow rock hold
3 Rds
5 Elevated Reverse Lunge tap to High Knee/ leg
50 Ft Filly Carry(KB front rack/suitcase carry)/each arm
200m Jog
3 Rds
400m Run
50 Double Unders
25 Wall Ball 20/14
Scale DU- 150 Singles
Tabata Abs
1st- V-Ups
2nd- Russian Twists
3rd- Low Plank
4th- Bicycles
