A.1
3 Rounds
10 Deadlifts
20(e) Seated Banded Row
A.2
5 Rounds
Row 250/200m
10 Deadlifts #225/#155
15 Push Ups
A.3
3 x 1:00 Sandbag Hold
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A.1
3 Rounds
10 Press
12 Seated DB Lateral Raise
A.2
3 Rounds
10 DB Cleans #50/#35
24 Alternating V-Ups
20/15 Calorie Row
Straight into…
3 Rounds
10 DB Deadlifts #50/#35
8 Toes to Bar/12 Hanging Knee Raise
20/15 Calorie Row
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A.1
3 Rounds
10 Back Squat
10 DB RDL
A.2
5 Rounds
10 Thrusters #95/#65(#75/#55)
10 Chest to Bar Pull Ups
Rest 1:00
5 Rounds
7 Thrusters #135/#95(#115/#75)
7 Bar Muscle Ups/ Burpee Pull Ups
(15:00 Cap)
A.3
3 Rounds
10 Pillar Hold w/ Alt Reach
20 Band Resisted Deadbugs – Hands to Feet
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In Teams of 2:
3 Rounds
100m KB Farmers Carry
20 Cal Assault Bike
100m KB Front Rack Carry
20 Cal Assault Bike
100m SA OH KB Carry
20 Cal Assault Bike
RX: #50/#35
3 Rounds
20 Power Cleans
Run 200m (together)
20 Shoulder to OH
Run 200m
20 Power Clean & Jerk
Run 200m
RX:#135/#95
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A.1
5 Rounds
5 Bench Press
20 DB Fly
A.2
21:00 EMOM
Min 1: DB Floor Press (Athlete Choice)
Min 2 & 3: 5 Up Downs, Run 200M, 5 Up Downs
*DB floor press should be a weight you can control 7+ reps. For the up downs and runs, this is at sprint pace. You should have approximately :30 rest prior to returning to DB’s.
Post loads and reps to comments.