Front rack box step ups
4 sets of 4 reps per leg
Split Squats 4 sets
Building each set
set 1 8 reps per leg
set 2 8 reps per leg
set 3 8 reps per leg
Set 4 drop set with all 3 weights heaviest to lightest 8 reps each weight minimal rest between weight change
3 sets of Barbell Romanian Deadlifts
4 Rounds
3 min on 1 min off
RX
200m Run
20 Wall Balls 20/14
Max burpee box jump overs 24/20
Pico
200m run Under 90 seconds or curb run
15 Wall Balls 14/10
Max burpee box step or jump overs 20″
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
For Time
15 min cap
RX
50/40 Calorie Bike
40 Pull ups
50/40 Calorie Row
40 T2b
Pico
40/30 Calorie Bike
40 Ring rows
40/30 Calorie Row
40 ab mat sit ups
Team of ✌️
3 Rounds
• 50 Double Unders (same time)
• 14 Squat cleans 155/95
– 30 muscle ups-
3 Rounds
• 50 Double Unders (same time)
• 14 squat snatches 155/95
Mild- 135/95, 20 muscle ups
Pico- weight you can hit smooth singles, burpee pull up
Extra credit
Work to a heavy snatch
