2:00 Floss/Mash Calvers (per side)
Then,
200m Run
15 Burpees
20 A-Frame Toe Touches
In Teams of 2
AMRAP 35 Minutes:
1000m Run
5:00 Row for Calories
1000m Run
5:00 Double Unders (10 DUs = 1 Calorie)
1000m Run
5:00 Burpees (1 Burpee = 1 Calorie)
*The run is completed together (a band must be held by both athletes)
SCORE is total calories completed. For the run, 100m = 1 Calorie.
1:30 Pec Smash, per side
Then,
3 Rounds:
10 Box Jumps, Step Down
8 Seated DB Strict Presses
6 Renegade Rows
Every 3 Minutes for 12 Minutes perform 12 strict Pull Ups (48 is the max score)
AMRAP 14 Minutes
Lateral Burpee Box Jump Overs (20/16)*
*Every minute including 0:00, Run 100m
Score is total Burpee Box Jump Overs
2:00 Hamstring Mash, per side
Then,
10 Single Leg RDLs/side
Then,
AMRAP 4 Minutes
Row 300m (moderate pace)
8 Inch Worms
Max Burpees in remaining time
1×6 @ 60%
1×5 @ 70%
1×4 @ 80%
1×2 @ 85%
1×1 @ 85-90%
Reps are touch and go.
After each set of dedlifts, perform 3 seated box jumps for maximum explosiveness.
Rest 3-4 minutes after the box jumps.
AMRAP 10 Minutes
– 1:00 Weighted Plank
– 20 Banded Hamstring Curls
– 15/10 Calorie Row @ Forever Pace
15 Pause PVC OHS (3-count pause in bottom)
Then,
2 Rounds
200m Run
8 Push Ups
8 Ring Rows
8 Emty Bax OHS
Every 2:00 for 14:00 (7 sets)
2 Temp Pull Squat Snatches
Drop and Reset between reps
Start around 60% and add weight if it looks and feels good.
Goal should be to be slightly heaview than last week.
Every 3 Minutes for 9 Minutes
5 Muscle Ups
15 Overhead Squats (135/95)
Max Air Squats in remaining time
Score is total Air Squats performed, No rest between rounds.