2:00 Glute Activation Steps + Air Squats
-Then-
2 Rounds
10 A-Frame Toe Touches
200m Run
14 Wallballs
Set 1: lighter warm up set
Set 2: Moderate-heavy
Set 3: AHAP (10RM territory)
AMRAP 5 Minutes
Run 400m
then, AMRAP in remaining time of:
8 Thrusters (95/65lbs)
2 Wall Walks
Score is total reps of Thrusters + Wall Walks
Straight Through
Run 400m
10 Inch Worms
20 Plank Transitions
10 S-Arm Devil’s Press
Run 400m
Rx: 300′ HS Walk
Intermediate: 150′ HS Walk
Beginner-Intermediate: 50′ HS Walk
Beginner: 300′ Bear Crawl
All levels are performed in 25′ sections.
For Rx and intermediate level, athletes must complete 5′ sections at a time. For beginner variations, athletes may continue from the farthest point at which both hands reach.
6 minute cap
7 Rounds
50 Double Unders
5 Devil’s Press (50/35lbs)
8 Toes to Bar
1:00 Dead Bugs
20 Thick Banded Good Mornings
-Then-
Every 1:30 for 6:00
3 Wall Walks
10 Jumping Lunges
:10 AAB
Set 1: lighter warm up set
Set 2: Moderate-Heavy
Set 3: AHAP
3-5 Sets for Quality
– 10-20 Ring Rows for speed/pump
– 10-20 Alternating Leg V-Ups
– :30 Copenhagen Hold per leg