Parking Lot Lap
Tin Man RDL’s/Figure 4’s
Heel To Toe Rock – 10
Windmills – 10
Heel Drive/Hurdles
Toe Taps – 10
Inchworms with Pushup – 4
Bootcamp Burpee – 4
Down/Up Dog – 4
Good Mornings – 10
DB Snatch – 6
Burpee Hurdles – 2
Calf Stretch – 30 Sec
200m Run
Burpee Barbell Hurdles – 6
Push Ups – 10
DB Snatch – 10
Rest 1 Min
5 Rounds for Time
RX+
400m Run
20 Kettlebell swings 53/35
6 Bar muscle ups
Rx Mild
400m Run
20 KB swings 53/35
3 BMU/6 C2b/12 Pull ups (your choice)
Pico
200m Run
20 Kettlebell swings
10 Pull up variation
Machine for 2 Min
Down/Up Dog – 4
Thread the Needle- 8
Thoracic Rotation – 4
Windmills – 10
Good Mornings – 10
Shoulder Wipers – 4
Wall Angels – 10
Pec Stretch – 3 Each
Barbell Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
Upright Rows – 5
Thoracic Stretch – 30 Sec
1: 4 Reg/3 Tempo @65
2: Lu Raises – 10
3: 4 Reg/3 Tempo @65
4: Lu Raises – 10
5: 3 Reg/2 Tempo @70
6: Lu Raises – 10
7: 3 Reg/ Tempo @70
8: Lu Raises – 10
9: 2 Reg/1 Tempo @75
10: 1 Reg/1 Tempo @80
Single Arm KB Swings – 12
KB Z Press – 10
KB Halos – 5 Each Way
KB Farmers Carry Holds – 30 Sec
30 Min Clock
0-10
Amrap 8
50 Double Unders
10 DB Bench + 2 each round
Rest 2:00
10-20
Amrap 8
10 Plate ground to overhead
15 Db side lateral raises
20 Banded tricep pushdowns
curb run
Rest 2:00
20-30
For time
10-9-8-7-6-5-4-3-2-1
Push ups
T2b/v-up/ab mat sit ups
Teams of 2
30 min time cap
50/40 Calorie bike
40 partner wall balls
30 Sandbag cleans
20 Inconvenient burpee box get overs 48/40
10 Incovenient sandbag over box, walk around box
20 Incovenient shuttle runs (normal) 24/20
30 med ball partner sit up pass (30 each 60 total)
40 partner wall balls
50/40 Calorie Bike
