For Time
10 Min Cap
Every Break 10 25′ Shuttle runs
Spicy RX+
50 Thrusters 95/63
MIld RX
50 Thrusters 75/53
Pico
50 Thrusters
For Time
10 Min Cap
Spicy RX+
20 HSPU
40 Thrusters 95/63
20 HSPU
Mild RX
20/15 HSPU w mat
40 Thrusters 75/53
20/15 HSPU w mat
*25/20 T push ups
Pico
20/15 Push ups
40 Thrusters 45/33
20/15 Push ups
1: Max Bench @ 65%
2: Lu Raises – 10
3: Rest
4: Tempo Bench @70% – 5
5: Lu Raises – 10
6: Rest
7: Max Bench @75%
8: Lu Raises – 10
9: Rest
10: Tempo Bech @ 80% – 3
Machine for 2 min
Down/Up Dog – 4
Squat/Hammy – 4
Good Mornings – 10
Windmills – 10
Inchworms w/pushup – 4
Thread the Needle – 8
Shoulder Wipers – 4 Each
Line Hops – 10
Walking RDL’s /Figure 4’s
Bootcamp Burpees – 5
KB swings – 6
Wall Fan Outs – 4 Each
Jump Squats – 5
Barbell Warm Up:
Good mornings – 5
Elbow Rotates – 10
Bent Over Rows – 5
Upright Rows – 5
Pec Stretch 30 Sec
1: Max Bench @ 65%
2: Lu Raises – 10
3: Rest
4: Tempo Bench @70% – 5
5: Lu Raises – 10
6: Rest
7: Max Bench @75%
8: Lu Raises – 10
9: Rest
10: Tempo Bech @ 80% – 3
Bench Hops – 12
KB Leg Raises – 10
KB Swings – 12
Jump Squats – 10
For Time
10 Min Cap
Spicy RX+
20 HSPU
40 Thrusters 95/63
20 HSPU
Mild RX
20/15 HSPU w mat
40 Thrusters 75/53
20/15 HSPU w mat
*25/20 T push ups
Pico
20/15 Push ups
40 Thrusters 45/33
20/15 Push ups
