2 Rounds:
400m Run(food4less lap)
26 Hand Release Push-ups
400m Run
26 KB Swings 53/35
400m Run
26 Sit-Ups
400m Run
26 Deadlifts 75/55
400m Run
26 Air Squats
400m Run
26 Box Jumps 24/20
AMRAP
tabata double unders
rest 1 min
tabata bike or row
rest 1 min
tabata split jumps
lunge steps down/back in reverse
10 air squats
10 situps
runners stretch down
alt. cross kicks back
10 air squats
10 situps
alt. groin stretch down
inch worm back
10 air squats
10 situps
10 push-ups
shoulder stretch 20 sec each side x2
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
For Time RX+(20min cap):
100 DB snatches(open standard) 50/35
80 Calorie Row
60 Bar Facing burpees
40 Ring Muscle ups
RX
40/25
bar mu
3-5min bike row or run(try to start sweating..)
10 big arm circles forward/reverse
knee tucks down/quad pulls back
10 light 1 arm russian swings each arm
10 cuban presses
alt. groin stretch down/high knees back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
runners/hip flexor stretch down/butt kicks back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX+ 155/103
RX 115/80
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
MMGT x Shoulder prep mashup
RX+ 3 rounds:
500 Meter Row
Food4Less Lap
*rest 3:00 between rounds
RX 6 Rounds, with a partner:
500 Meter Row
Food4Less Lap
*partners alternate complete rounds, 3 each
