Machine for 2 Min
Squat/Hammy – 4
Thread the Needle – 8
Thoracic Rotations – 4
Tin Man’s/Heel Drive
Figure 4’s/Hurdles
Mountain Climbers – 20
Heel to Toe Rocks – 10
Lunge to Squat – 4
Line Hops – 10
Bike for 1 Min
KB March – 10
Lunge Jumps – 4
KB Marches – 30
Lunge Jumps – 10
Lateral Shuffles – 4
Bike – 10 Cals
30 Min Time cap
RX
1600/1200m Row
30 Box step ups 50/35 20″
400m Run
1200/900m Row
20 Box step up
400m Run
900/600m Row
10 Box step up
800m Run
Pico
1400/1000m Row
30 box step up
200m Run
1000/750m Row
20 step ups
200m Run
750/500m Row
10 step ups
400m Run
Machine for 2 Min
Groin Stretch – 4 Each
Down/Up Dog – 4
Thread the Needle – 8
Runners/Hammy Stretch – 4
Heel to Toe Rocks – 10
Toe Taps – 10
Windmills – 10
Inchworms with Push Up – 4
Air Squats – 4
Farmers Carry – 2
1: Farmers Carry – 6 + 20 Sec. Hold
2: Rest
3: Farmers Carry – 6 + 20 Sec. Hold
4: Rest
5: Farmers Carry – 4 + 30 Sec. Hold
6: Rest
7: Farmers Carry – 4 + 30 Sec. Hold
8: Rest
9: Farmers Carry – 2 + 30 Sec. Hold
10: Hold for ALAP
Run 100m
Air Squats – 10
Push Ups – 10
Ring Rows/Pull Ups – 10
27 Min Clock
RX
Amrap 7
Max reps of unbroken Push ups
Every break 30 Double Under and a curb run
Rest 3 Min
Amrap 7
Max reps of unbroken pull ups
Every break 10 V-ups and a curb run
Rest 3 Min
Amrap 7
1 Round of cindy
5 pull ups 10 push ups 15 air squats
Curb run
Pico
use variations you can do larger unbroken sets of.
For Time – 35 minute cap
With a partner, split however you want
300 is out the door around the parking lot and back down the alley behind coats
RX
300 m run
40 bar over burpees
300 m run
40 deadlifts (155/115)
300 m run
40 pull ups
300 m run
40 hang cleans (155/115)
300 m run
20 bar muscle ups
After 20 bar muscle up go back up
PICO
200 m run
40 burpees
200 m run
40 deadlifts (95/65)
200 m run
40 pu scale (jumping, ring row, etc)
200 m run
40 hang cleans (95/65)
200 m run
20 reverse burpees
After reverse burpees work back up
