50 Box Jumps 20″
50 Jumping Pull-ups
50 Kettlebell Swings 35/25
50 Walking Lunges
50 Toes-to-Bar
50 Push Press 45/35
50 Good Mornings 45/35
50 Wallballs 20/14
50 Burpees
50 Double-unders
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
3 rounds:
Food4Less+Fire Lap
16 Deadlifts
60 Double Unders
RX+ 225/155
RX 185/125
For time:
30 DB clean&jerks
RX+ 50/35
RX 40/25
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
Max Effort 1000m Row
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
3 Rounds in teams of 2:
(Rest while your partner runs)
Dumpster Run
Food4Less Lap
Honey Badger “400”
Then,
150 DB step ups to finish, split up any way..
RX+ 45/30
RX 35/20
