Complete in order below: – Run 800Y (Bike 1200M) 40X- WB Bear Hug Squat (20/14) 40X- WB Core Twist LR=1 Run 800Y (Bike 1200M) 300X- Jump Rope 40X- Starfish Sit-up LR=1 Run 800Y (Bike 1200M) 40X- DB Single Arm Push Press (25/15) 40X- Sit-ups
Read MoreHigh Bar Back Squat- 5X5@RPE8 *18 min cap. – Complete for time. 100X on each. Any order/rep scheme. Pull-ups KB Gobelt Squat (55/35) DB Bench Press (55/35’s) Sit-ups
Read MoreComplete: 20-18-16-14-12-10 – Run 400Y BB Push Press (50% or 95/55) Push-up (floor to lockout) Dragon Fly Ceiling Touch
Read MoreConventional Deadlift- 4X4@65% or RPE5 *16 min cap. – Start on either circuit below: C1: 4 Sets. Rest 30-60 sec after set. 10X- TRX Y’s Iso Superman (30sec) BB Hold (1min) (185/125) C2: 4 sets. No Rest. 150M- Rower 15X- KB Swing (55/35)
Read MorePartner WOD for Reps: – Complete 2 Rounds Each. (2 min on: 2 min off) Bike (Max Calories) Rower (Max Calories) Wall Ball (Max Reps) (14/10)
Read MoreBench Press- 4XAMRAP@75% or 135/65 *18 min cap. Complete 5 Rounds below: 20X- Plate OH Sit-up (35/25) 15X- KB Bench Skull Crusher (45/25) 10X- TRX Skull Crusher 5X- DB Side Arm Raise (25/15’s) 400M- Bike
Read MoreComplete: 10-9-8-7-6-5 – Bike (cals) Rower (cals) DB Snatch (25/15) (reps per side) Single Arm KB Swing (25/20) Burpees Starfish Sit-up LR=1
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