3 Rounds every 10min
8 min on/ 2 min off
RX
1000/800m Row
25 box jumps 24/20
Max rep Wall walks
Pico
850/700m Row
20 box jump or 25 step ups
Max rep wall walks (partial)
Machine for 2 Min
Thread the Needle -8
Thoracic Rotations – 4
Down/Up Dog – 4
Inchworms – 4
Shoulder Wipers – 4
Ring Rows – 5
Ring Marches – 6
Heel to Toe Rocks – 10
Toe Taps – 10
Walking Lunge – 4
Double DB Push Press – 5
Double DB C&J – 5
100m Run
Thoracic Stretch – 30 Sec
Rounds 1,3
Ring Marches – 10
DB Clean and Jerks – 10
Weighted Walking Lunge – 10
200m Run
Rounds 2,4
100m Farmers Carry
Plank Jacks – 10
Mountain Climbers – 20
Pull Ups – 5-8
20 Min clock
4 sets
Build to a heavy set of 8 Barbell bench
Max set of pull ups ( any variation)
Then
3 sets
20+ rep minimum empty barbell curls
20+ rep (min) Banded tricep push down
20+ rep (min) Db side lateral raises
Amrap 10
Spicy RX+
8 T2b
15 Push ups
30 Double unders
Mild RX
6 T2b
12 Push ups
24 Double unders
Pico
6 core movements
12 push ups
30 singles
Machine for 2 Min
Squat/Hammy Stretch – 4
Down/Up Dog – 4
Inchworms with Push Up – 4
Tin Man RDL’s/Figure 4’s
Hurdles – D/B
Leg Wipers – 10
Thread the Needle – 8
Knee to Wall – 4 Each
Rig Squats – 4
Barbell Warm-Up:
Good Morning to Squat – 5
Elbow Rotates – 10
Bent Over Rows – 5
Pigeon Pose – 30 Sec
1 Rep Max
Curtsy Lunge – 10
Carioca Shuffle – 4
Bench Hops – 10
For Time
Teams of 2
Switch whenever
RX
400m Run
50/40 Calorie Row
400m Sandbag bearhug carry
50/40 Calorie Row
400m Farmer carry
50/40 Calorie Row
400m Run
Pico
300m Run
40/30 Calorie Row
300m Bearhug sandbag carry
40/30 Calorie Row
300m Farmer carry
40/30 Calorie Row
300m Run
300m run is out the door around the chili place around the lock place and back in through the alley.
