Workout of the Day

1 ROUND :30 EACH MVMT
P1 Walking Lunges

P2 Jumping Jacks
P1 & P2 Plank

1 ROUND :30 EACH MVMT
P1 Cossack Squats

P2 Jumping Jacks
P1 & P2 Scap Push-ups

1 ROUND :30 EACH MVMT
P1 Deep Squat Hold

P2 Jumping Jacks
P1 & P2 Push-ups

EVERY 4:00 FOR 6 SETS

5 Front Squats AHAP

10 Floor Press AHAP

50 Push Ups

25 Chin Ups / Ring Rows

50 Reverse Lunges

TABATA
Rope Skipping

AMRAP X 12 MINUTES

50 Double Unders

7 Bar Muscle-Ups

ON A 10 MINUTE RUNNING CLOCK…

Practice the Pull-Over

400m Team Run

-into-

Banded 7's

ON A 10 MINUTE RUNNING CLOCK…

Build to a heavy 5 Ring Dip

21-15-9

Clean (61/43)

Ring Dip

LANE DRILLS 10m EACH

Samson Lunges
Lunge with Rotation & Knee Hug
Mechanical Bear Crawl
Cocky Walk into Light Run
Wall Marching (:30)
Butt Kicks

-into-

2x 200m RUN

4 ROUNDS*
400m Run
1000/850m Bike

*Work/Rest 1:1

3 ROUNDS :50 ON / :10 OFF
Bent Over Row
Z Press
Bulgarian Split Squat (:25 / leg)

P1 Rowing Drills

1. Legs only

2. Legs + hips

3. Legs, hips, then arms back

P2

1 ROUND :30 EACH MVMT

Banded Pull-Aparts

Dead Hang

Scapula Pull-Ups

Pull-Ups

2 MIN ON / 2 MIN OFF FOR 6 SETS
3 Rope climbs
Max calories Erg (Alternate each round)

Rock Paper Scissors Entourage

-into-

2 ROUNDS :30 EACH MVMT

KD Deadlift

Push-Ups
Partner Inch Worms

TEAMS OF 2*
800m Run
60m Handstand Walk
60 Russian KB swings (32/24)
600m Run
40 Strict Handstand Push-ups
60 Russian KB swings
400m Run
20 Wall Facing Handstand Push Ups
60 Russian KB swings

Compete

American Swings

Fitness

(24/16) Wall Walks