Start on any exercise- Complete 5 Rounds on each before moving on. 1 min on : 30 sec off E1: Rower E2: Bike E3: Run (continuous to 400Y mark) E4: V Sit-ups
Conventional Deadlift- 2X3@65%, 2X2@75%, 2X1@85% or 6X5@RPE5 *18 min cap. Start on any circuit once done. C1: 4X20. No Rest. MB Squatted Side Step Single Leg Hip Thrust C2: 15-12-9-6. Rest as needed. HB Back Squat (95/65) Split Leg Lunge Jump RL=1 KB Swings...
Push Press- 2X3@65%, 2X2@75%, 2X1@85% or 6X5@RPE5 *18 min cap. Start on any circuit once done. C1: 5 Sets. Rest 1 min after. 10X- Incline Bench Press (135/85) 20X- Push-ups (floor to lockout) C2: 5 Sets. Rest as needed. 100Y- KB FR Walk (55/35's)...
Conventional Deadlift- 6X3@70% or RPE6 *18 min cap. Partner WOD for time: 50X- Pull-ups 75X- TTB 100X- Sumo Deadlift (115/85) 800Y- Farmers Walk (70/45's) *Tag in/out as often as needed.
Partner Workout- Complete for time: E1: 100 Cal- Bike E2: 100 Cal- Row E3: 100X- Hanging Knee Raise E4: 100X- KB Swings (45/35) *Start on any exercise. Tag in/out as often as needed.
Complete circuits in any order below: Start and finish workout with 800Y Run. C1: 4 sets. Rest 1 min after set. 8X- Negative DB Bicep Curl (25/15's) AMRAP- DB Hammer Curl C2: 4 sets. Rest 1 min after set. 10X- TRX Reverse Fly AMRAP-...
Complete: 10-9-8-7-6-5. Rest as needed.High Bar Back Squat (50% or 135/85)Goblet Reverse Lunge (55/35) RL=1V-SitupBicycle RL=1100X- Jump Rope100Y- Sprint100Y- Walk
