lunge steps down/back
bear crawl down/back in reverse
alt. groin stretch down
inch worm w/ push-up 1/2 way
bike/row/jog for 3 min
then
2 rounds:
15 hang power cleans (barbell or light)
15 wall balls
8 min AMRAP
80 abmat sit-ups
50 wall balls 20/14
max effort meters on rower in remaining time (meters is your score)
3 SLOW rounds:
15 empty bar or pvc OHS
15 bike/row cals
15 pull-ups or ring rows
8 min AMRAP:
40 double unders
8 S2OH 135/93
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
with a partner, for time:
50 box jump overs 24″ for all (5s)
60 kb swings 70/53lb (not russian) (10s)
80 situps (20s)
100 double unders (25s)
80 wall balls 20/14 to 10 ft (20s)
60 cal row (10s)
50 burpees (5s)
15 band pull aparts or bent over flyes
10 reverse hspu shrugs or plate shrugs
10 shoulder rotates each arm (light)
10 snow angels w/ a Y shrug (light)
30 foot hs walk or 20 count hold or 30 count overhead weight active hold
w/ pvc or barbell
5 jump shrugs
5 high and outsides
5 muscle snatches
5 balance to power(position)
5 ohs
5 sotts presses
5 duck walks forward/reverse
full is preferred, but power is acceptable based on skill level. Start around 60-70% and build by feel.
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
