2k Row
150 Double Unders
10 rounds of “Cindy”
“Cindy” is
5 pull-ups
10 pushups
15 air squats
RX+ perform chest to bar pull-ups
Push-ups must be chest to deck, and full lockouts of triceps and elbow aka straighten your ams out all the way.
1 Minute
Easy Bike or Row
Active Samson + Air Squats
:45 Seconds
Moderate Bike or Row
Activer Spidermans
:30 Seconds
Faster Bike or Row
Push-up to Down Dog
With a Medicine Ball:
5 Stiff-Legged Deadlifts
5 Power Cleans
5 Front Squats
5 Press and Reach
5 Squat Cleans
5 Rounds:
1 Minute Wallballs 20/14
1 Minute DB Snatches 50/35
1 Minute Calorie Bike
1 Minute Rest
Parking Lot Lap
Quad Pulls down and back
Knee Tucks down and back
Alt. Crosskicks down and back
10 Knuckle Drags
Alt. Groin Stretch down
Cradle Stretch down and back
Samson Stretch down and back
Spiderman Crawl down and back
Inch Worms down(no push-up)
Toe Walk down and back
Heel Walk down and back
Lateral Slides down and back
High Knees down and back
Butt Kicks down and back
800 Meter Run
21 Power Cleans (155/103)
400 Meter Burden Run (45/35)
21 Burpee Box Jump Overs (24/20)
RX+(185/133)
Parking Lot Lap
Quad Pulls down and back
Knee Tucks down and back
Alt. Crosskicks down and back
10 Knuckle Drags
Alt. Groin Stretch down
Cradle Stretch down and back
Samson Stretch down and back
Spiderman Crawl down and back
Inch Worms down(no push-up)
Toe Walk down and back
Heel Walk down and back
Lateral Slides down and back
High Knees down and back
Butt Kicks down and back
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)
1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees
