W.U. 3 Rounds of
- Spiderman Stretch :30 sec Left/:30 sec Right
- Samson Stretch :30 sec Left/:30 sec Right
- 10 x Frog Squats
W.O.D Running, Rowing or Biking DT (pick one)
5 RFT of (22 Min Clock)
- Row 500M or Run 400M or Bike 800M
- 12 x Deadlifts 135/95
- 9 x Hang Power Cleans
- 6 x Push Jerks
**This can be done with DB’s or KB’s
**Weight is lighter due to circumstances
Core: 3 Round, Each round NO break, 1 min rest between rounds (round NOT timed)
- 20 x Hip Touch Planks
- :30 sec Low Plank Hold
- :30 sec High Plank Hold
- 30 x Mountain Climbers
NO Weights NO problem see below:
40 Min Clock, As far as you can get of
10-20-30-40-50-40-30-20-10
*Each round starts with 250M Run + 30ft bear crawl
- 10 x Jump Rope
- 10 x Russian Swings or Air Squat
- 10 x Lateral jumps over KB or an object
- 10 x Plate or object burpees
- 10 x Plank Shoulder taps
Core: follow the top or
5 Min Running clock/:30 sec each/ 2 rounds
- Low Plank
- High Plank
- Plank Jacks
- V-Ups
- Russian Twists
