Machine for 2 Min
Down/Up Dog – 4
Inchworms – 4
Heel to Toe Rocks – 10
Toe Taps – 10
Runners/Hammy – 4
Groin Stretch – 4
Calf Raises – 10
Leg Swings – 10
Team of 2 Cone Drills – 6 Rounds
In and Out
Broad Jump to Skater Hop
Lateral Shuffle Weave and Sprint
4 Rounds
21’s
Lateral WB Toss – 10 Each
Arnold Press – 10
Side Raises – 10
For Time
15 Min cap
Spicy RX+
15 CJ 155/105
90 Wall Balls 20/14
15 CJ 155/105
Mild RX 115/75
Pico
12 Clean and jerks
70 Wall balls 14/10
12 Clean and jerks
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
DB Snatch – 6
Row for 1 Min
KB Swings – 8
Farmers Carry – 2
Bike – 12 cals
Long Farmers Carry – 2
KB Swings – 12
DB Snatch – 12
Amrap 25
2 Double DB box step overs 20″
12/10 Calorie Bike
2 T2b
Add 2 reps to Step overs and t2b each round, bike cals stay the same.
Spicy 50s/35s
Mild 35s/25s
Pico core movement of choice 2 DBs
Machine for 2 Min
Inchworms with Pushup – 4
Down/Up Dog – 4
Thread the Needle – 8
Thoracic Rotations – 4
Shoulder Wipers – 4
Wall Presses OH – 10
Air Squats – 5
Ring Rows – 5
Barbell Warm-Up:
Good Mornings – 5
Back Squat – 5
Elbow Rotates – 10
Push Press – 5
Thoracic Stretch – 30 Sec
Build to a 1 Rep Max
Then 90% for 3sx2
Buy In: 200m Run
Air Squats – 40
Ring Rows – 30
Push Ups -20
Buy Out: 200m Run
