4 Rounds for time
30 min Time cap
RX
400m Run
40 Double unders
300m Row
30 Wall Balls 20/14
4 Wall Walks
RX+ 30/20
Pico
200m Run
50 Singles
300m Row
20 Wall Balls 14/10
4 partial wall walks
Machine for 2 Min
Down/Up Dog – 4
Inchworms – 4
Thread the Needle – 8
Thoracic Rotations – 4
Squat/Hammy – 4
Calf Raises- 10
Row for 1 Min
Line Hops – 10
Bootcamp Burpee – 4
Curtsy Lunge – 4
Team of 2
0-5 Min AMRAP:
Row – 20 Cals
Burpee over Rower – 10
Curtsy Lunge – 10
Rest 2 Min
7-12 Min AMRAP:
Curtsy Lunge – 20
Burpee over Rower – 20
Row – 30 Cals
Rest 2 Min
14-21 AMRAP:
Row – 40 Cals
Burpee over Rower – 30
Curtsy Lunge – 30
Minutes 0-12
4 sets Barbell bench building to a tough 6-8 Reps
4 sets max effort reverse grip chin ups or reverse grip ring rows
Minutes 12-24
4 sets building 8 rep deadlift
4 sets max effort push ups (pump style is allowed)
Minutes 24-36
3 x 20 barbell curls
3 x max effort bench dips
Machine for 2 Min
Groin Stretch – 4 Each
Runners/Hammy – 2
Thread the Needle – 8
Wide Base Inchworms – 4
Cat/Cows – 10
Toe Taps – 10
Windmills – 10
Tin Man RDL’s/Heel Drive
Leg Wipers – 10
Barbell Warm-Up:
Good Mornings – 5
Bent Over Rows – 5
RDL’s – 5
High Pulls – 5
Building Each Set
1: 5 Reps
2: 4 Reps
3: 3 Reps
4: 2 Reps
5: 1 Rep
6: Rest
7: 4 Reps
8: 3 Reps
9: 2 Reps
10: 1 Rep
Shuttle Runs – 6
Skater Hops – 6
Jump Rope – 30
Jump Squats – 10
6 curb runs
12 power snatches
6 curb runs
24 shoulder to over head
6 curb runs
48 Core movements
6 curb runs
96 Jump Ropes (Dubs/Singles)
6 curb runs
48 Weighted step ups
6 curb runs
24 push ups
6 curb runs
12 power snatches
curb runs are relay style – 1 person runs at a time
