a) warm up
2 sets
45"on/15"off
row
down ups
down dog and seal
b) conditioning
teams of two
amrap 30min
60cal row
60 single arm db devils press 25/15
60 toes to bar
60 db box step overs 60/50"
a) warm up 5min
2 rounds
200m run
10 instep stretch + rotation
10 dynamic bridge
b) primer 4min
2 sets
30sec top of push up hold
30sec bottom of push up hold
30sec push ups
60sec rest
b) gymnastic strength 5min
5 sets
40sec on/20sec off
handstand hold
c) conditioning 20min
3 rounds
for time
400m run
30 wall balls
20 pull ups
10 power cleans 70/45
a) warm up 6min
2 sets
45""on/15""off
bike
prisoner good mornings
down dog & seal
b) primer 12min
3 sets
10 alt barbell single leg rom deadlift
10 alt barbell backrack lunges
10 barbell turkish sit ups
c) strenght 10min
5 sets
5 banded deadlifts
d) conditioning
benchmark
30sec max cal bike
3min rest
every 90sec for 5 sets
50% cal
10 swings 24/16
5 burpees
a) warm up 5min
2 rounds
10 samson stretch
5 handwalk + push ups
5 down dog & seal
b) strength 12min
5 sets
1 pause push press
2 push press
c) conditioning 16min
8 rounds
for time
30 double unders
20 alt db snatches 22,5/15
10 single arm db overhead lunges 22,5/15
a) warm up 5min
2 rounds
10 prisoner good mornings
10 sasmon stretches
10 hip cross overs
b) primer 12min
3 rounds
10 single arm kb row/s
20sec kb good morning hold
30sec hollow hold
c) gymnastic benchmark 10min
emom 10min
50% strict pull ups
c) conditioning 15min
amrap 12min
6 deadlifts 80/60
9 push ups
12 box jumps
a) warm up 5min
10cal row >750/1000
10 lateral squats
10 rev lunge lateral flexion
b) primer 12min
3 rounds
15 glute bridges
30sec squat hold
60sec plank hold
c) strength 10min
3 sets
5 pause back squats (3s pause)
d) conditioning 12min
21,18,15,12,9 reps for time
db push press 20/15
cal row
