A.1
5 Rounds
3 Press
12 Seated Lateral DB Raise – AHAP
A.2
5 Rounds
Run 100m
10 Deadlifts #225/#155
Directly into
5 Rounds
Run 100m
20 Hollow Rocks
(18:00 Cap)
A.3
3 Rounds
10 Seated Medball Throw
20(e) Lunge Position Band Resisted Rotations
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A.1
5 Rounds
3 Back Squat
5 Strict Pull Ups/10 Supine Ring Rows
1:00 Plank
A.2
3 x 5:00 AMRAP
3 Burpee Box Jump Over
6 DB Snatch #50/#35
9 Calorie Row
Rest 3:00
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In Teams of 2:
30 DB Deadlifts #50/#35
40 Cal Assault Bike
30 DB Deadlifts
40 DB Hang Cleans #50/#35
50 Cal Assault Bike
40 DB Hang Cleans
50 DB Snatch #50/#35
60 Cal Assault Bike
50 DB Snatch
100 Wall Balls #20/#14
100 Calorie Row
100 Wall Balls
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A.1
3 Rounds
10 Bench Press
12 DB Pull Over – Go heavy! Get a big stretch.
A.2
Run 800m
2 Rounds
45 Hollow Rocks
45 Push Press #95/#65
Run 800m
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