A.1 Press – 10, 10, 10
A.2
21-15-9
KB Swings #70/#53
Assault Bike Cals
Rest 5:00
15-12-9
KB Swings #70/#53
Assault Bike Cals
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A.1
10 Rounds
:20 Tuck Jumps
:40 Rest
:20 Handstand Hold
:40 Rest
A.2
3 Rounds
50 Flutter Kicks
40 Sit UPs
30 Hollow Rocks
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A.1 Back Squat – 10, 10, 10
A.2
15 Minute AMRAP
7 Double DB Hang Squat Cleans
20 Double Unders/ 30 Single Unders
7 Double DB Thrusters
20 Double Unders/ 30 Single Unders
RX:#50/#35
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2 Rounds
30 Jumping Squats
20 Push Ups
2 Rounds
30 Jumping Lunges
15 Pike HSPU
2 Rounds
75 Air Squats
10 HSPU
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A.1
100 Push Ups
200 Leg Raises
300 Lunges
Partition however you choose.
A.2
4 Rounds
20 Russian Twist
10 Medball/Odd Object to Toes (R+L =1)
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15-12-9
Power Clean #115/#75
Thrusters #115/#75
20 Minute AMRAP
3 Chest to Bar Pull Ups
6 HR Push Ups
9 Wall Balls
12/8 Cal Assault Bike
6 Minute AMRAP
10/7 Cal Row
10 Toes to Bar
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A.1
50-40-30-20-10
DB/Odd Object Lat Pull Over
HR Push Ups
Sit Ups
A.2
3 Rounds
20 – 3 Count Flutter Kicks
20 Odd Object Anchored Deadbugs (Legs Only)
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