A.1

4 Rounds
7 Back Squat
10 DB Lunge

A.2

5 Rounds
30 KB Swings
15 Box Jumps

A.3

3 Rounds
30 Hollow Rocks
:45 Plank

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In Teams of 2:

4 Round
50/40 Calorie Assault Bike
30 Box Jump Overs
30 Burpee Pull Ups

4 Rounds
60 Double Unders/150 Singles
60 Air Squats

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A.1

5 Rounds
5 Bench Press
15 DB Fly

A.2

8 Rounds
5 Wall Walks
10 Front Squats #95/#65
Rest 4:00 After 4th Round

A.3

3 Rounds

12(e) Side Pillar w/ Reach
1:00 Plank

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A.1

5 Rounds
10 DB Step Ups
30 Banded Shrugs

A.2

Row 1,000M
Then…
15-12-9 Clean & Jerk #135/#95*
30-24-18 Box Jump Overs
*Clean & Jerk must be unbroken. Each break = 200M Row

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A.1

5 Rounds
5 Deadlift
30 KB Swings

A.2

4 Rounds
50 Double Unders/150 Singles
Run 400M
20 Alternating DB Snatches #50/#35

A.3

1:00 L-Sits

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A.1

5 Rounds
5 Press
12 DB Lateral Raise

A.2

3 Rounds
Run 800M
50 Supermans
50 AbMat Sit Ups

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