A.1

5 Rounds
3 Back Squats
8(e) Bench Adduction

A.2

75 Air Squats
25 Push Ups
50 Wall Balls
25 Push Ups
75 Air Squats
Rest 3:00
45 Air Squats
15 Push Ups
45 Wall Balls
15 Push Ups
45 Air Squats
(20 Minute Cap)

A.3

3 Rounds
:30 Iso Plantar Flexion
30 DB Calf Raise

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In Teams of 2:

Row 800M
20 Wall Walks
Row 1000M
20 OH Squats #95/#65
Row 800M

5 Rounds
40 Cal Assault Bike
40 Hollow Rocks
40 Front Rack Lunge #95/#65

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A.1

4 Rounds
8 Bench Press
15(e) DB Row

A.2

14 Minute AMRAP
60 Calorie Row
50 Toes to Bar/70 Hanging Knee Raise
40 Wall Balls
30 Power Cleans #135/#95
20 Burpee Pull Ups

A.3

3 Rounds
10 KB Supported Deadbugs – Hands
10 KB Supported – Feet
Little to no rest between rounds

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A.1

5 Rounds
12 Reverse Barbell Lunges
20 DB Calf Raises

A.2

5 Rounds
10 DB Push Press #50/#35
6 Length DB Farmers Carry
Row 500M

A.3

3 Rounds
10 Supine Ring Rows
20(e) Reactive Teapot

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A.1

4 Rounds
8 Deadlift
8(e) DB SL SA RDL

A.2

12 Minute AMRAP
7 Power Clean #155/#105
7 Pull Ups
7 V-Ups

A.3

Accumulate 1:00 L-Sits

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