1 Minute
Wide PVC Pass Throughs
Active Samson
1 Minute
PVC Around the Worlds
Active Spidermans
1 Minute AMRAP (For Quality)
3 Push-ups
5 Sit-ups
7 PVC Overhead Squats
no misses
12 min AMRAP:
5 Strict Handstand Push-ups
10 Overhead Squats 95/63
15 Deadlifts
:30 Seconds
Easy Shuttle Runs
Active Spidermans
Moderate Row
Active Samson + Air Squat at Top
Fast Bike
Push-up to Down Dog
:30 Seconds
Easy Shuttle Runs
Active Spidermans
Moderate Row
Active Samson + Air Squat at Top
Fast Bike
Push-up to Down Dog
RX+ 5 Rounds, On the 5:00:
20/14 Calorie Row
20 Shuttle Sprints
20/14 Calorie Bike
RX 5 Rounds, On the 5:00:
15/10 Calorie Bike
20 Shuttle Sprints
15/10 Calorie Row
*slowest round is score
:30 Seconds
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks
Moderate Jog
Side Lunge
Walking Samson
Walking Spiderman
Faster Jog
Push-up to Down Dog
Air Squats
Side Shuffles (:15 Seconds each direction)
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)
For Time:
10,000 Meter Row
Teams of 3. Switching Every 250 Meters.
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Alt. Groin Stretch
Cradle Stretch
Walking Samson
Walking Spidermans
Inch Worms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
