Machine for 2 Min
Thread the Needle – 8
Thoracic Rotations – 4 Each
Groin Stretch – 4 Each
Down/Up Dog – 4
Squat/Hammy Stretch – 4
Windmills – 10
Heel Drives/Figure 4
Toe Taps – 10
Good Mornings with a Twist – 10
Inchworms with Push Up – 4
Shoulder Wipers – 4 Each
Row – 300m
Burpees Over Rower – 6
Pike Ups 6 or Sit Ups – 10
Every 10min for 3 Rounds
RX
500/450m Row
400m Run
30 Wall Balls 20/14
20 T2b
10 HSPU (strict RX+)
Pico
450/400m Row
200m Run
30 Wall Balls 14/10
20 ab mat sit ups with Med ball
10 Shoulder to overhead
Slowest round is your score
Machine for 2 Min
Inchworms – 4
Windmills – 10
Down/Up Dog – 4
Thread the Needle – 8
Crossovers – 10
Good Mornings – 10
Samson with Twist – 4
Bootcamp Burpee – 4
Heel Drives/Hurdle
Tin Man RDL’s/Figure 4’s
Barbell Warm-Up:
Good Mornings – 5
Back Squat – 5
Upright Rows – 5
RDL’s – 5
Pigeon Pose – 30 Sec
1: 3 Cleans/3 Hangs @65
2: 2 RDL’s/2Pulls
3: 3 Cleans/3 Hangs @65
4: 2 RDL’s/2Pulls
5: 2 Cleans/2 Hangs @70
6: 2 RDL’s/2Pulls
7: 2 Cleans/2 Hangs @70
8: 2 RDL’s/2Pulls
9: 2 Cleans/1 Hang @75
10: 1 Cleans/1 Hang @80
1: Jump Rope
2: Lateral Shuffle
3: Jump Rope
4: Plate Hops
5: Jump Rope
6: Plate OH Lunge
7: Jump Rope
8: Ring Rows
9: Jump Rope
10: Plank Jacks
6 Rounds every 5 Minutes
Rounds 1,3,5
15 DB Bench
10 Burpee box jump overs 24/20
15 push ups or max set if more than 15
10 Burpee box jump overs
200m Run
(pico/mild drop run to a curb run if you will miss the 5 min time cap.)
Rounds
2,4,6
2x through each round
12 DB Skull crushers on the ground
12 DB side lateral shoulder raises
12 DB Curls (standing)
skittles
30 min time cap
Red – 1 Round of cindy (5 pull ups, 10 push ups, 15 air squats
Orange – 2 Sandbag Cleans
Yellow – 100′ Farmer carry AHAP
Green – 10 Alt leg v ups
Purple – 12/8 Calorie Bike
