Machine for 2 Min
Windmills – 10
Toe Taps – 10
Down/Up Dog – 4
Downdog To Taps – 10
Runners/Hammy – 4
Thread the Needle – 8
Groin Stretch – 4 Each
Tin Man RDL’s/Figure 4’s
Squat/Hammy – 4
Sit Ups – 6
Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
RDL’s – 5
Deadlifts – 5
Pigeon Pose – 30 Sec
WB Thrusters – 12
Plank WB Taps – 30
WB Situps – 12
Deadlifts -12
Amrap 25
Spicy RX +
1 Clean @ 75%
2 Box Jump Over 30/24
3 Bar muscle ups
2 Cleans
4 Box Jump Overs
6 C2b
3 Cleans
6 Box Jump overs
9 Pull Ups
Parking lot lap recovery pace or :90 machine
Mild RX
1 Clean @75%
2 Box Jump Overs 24/20
3 BMU/Burpee chest 2 bar
2 Cleans
4 Box jump overs
6 C2b/Pull Ups
3 Cleans
6 Box Jump overs
9 Pull Ups
Parking lot lap recovery run or :90 machine
Pico
1 Cleans
2 Box jump or step ups
3 Pull variations
2 Cleans
4 Box Jump or step ups
6 Pull variations
3 Cleans
6 Box jump or step ups
9 Pull variations
Parking lot lap recovery pace or :90 machine
Machine for 2 Min
Groin Stretch – 4 Each
Thread the Needle – 8
Down/Up Dog – 4
Inchworms with Push Up – 4
Squat/Hammy Stretch – 4
Toe Taps – 10
Good Mornings – 10
Windmills – 10
Tin Man RDL’s/Figure 4’s
PVC Pass Throughs/Around the World
Barball Warm-Up:
Good Morning to Press – 5
Back Squat – 5
RDL’s – 5
Thoracic Stretch – 30 Sec
1: Hang Snatch @65 – 5 Reps
2: Snatch Grip RDL’s – 5
3: Hang Snatch @65 – 5 Reps
4: Snatch Grip RDL’s – 5
5: Hang Snatch @70 – 4 Reps
6: Snatch Grip RDL’s – 5
7: Hang Snatch @70 – 3 Reps
8: Snatch Grip RDL’s – 5
9: Hang Snatch @75 – 2 Reps
10: Hang Snatch @80 – 1 Rep
Barbell Hurdles with Burpee – 6
KB Swings – 12
Man Makers – 8
EMOM 30
1- 12-20 DB Bench + Max set bench dips
2- 15 DB Lateral shoulder fly + 15 DB shoulder press
3- Rest
4- 20 Banded Tricep push down + Max push ups
5-16/12 Calorie Bike OR Parking lot lap
6- Rest
Teams of 2
Amrap 25
Every 5 min including 0:00 50′ Each Sandbag bearhug carry
50 Partner med ball sit up toss
40 Partner Wall ball throws over rig
30 Pull Ups or variations
20 Burpee box get overs 48/40
10 Sandbag over the box 48/40
