A.1 Deadlift – 5, 5, 5, 5, 5

A.2

3 Rounds
20/15 Calorie Row
30 Alternating V-Up
10 Burpee over Rower
Rest 2:00
(Target time = 3-4 min per rd)

A.3

Accumulate 1:00 L-Sit

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A.1 Press – 5, 5, 5, 5, 5

A.2

15 Minute AMRAP
10 L-Sit DB Press #50/#35
10 True Push Ups
10 Supine Ring Pull Ups

A.3

3 Rounds
10 Pillar Plank to Press Up
10 Medballs to Toes

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A.1 Back Squat – 5, 5, 5, 5, 5

A.2

5 Rounds
Run 400M
12 Front Rack Barbell Lunges #95/#65
6 Burpees Over Bar
9 Ground to OH #95/#65

A.3

3 Rounds
20 Deadbugs
1:00 Plank

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In Teams of 2:

5 Rounds
600M Shuttle Run (12x50M) – Together
60/40 Calorie Row
60 Single Arm DB Hang Clean & Jerk #50/#35 (Switch every 5 reps)

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A.1 Bench Press – 3, 3, 3, 3, 3

A.2

30 DB Lunge #35/#20
25 Toes to Bar/50 Hanging Knee Raise
20 HSPU/30 DB L-Sit Press #35/#20
25 Toes to Bar/50 Hanging Knee Raise
30 DB Lunge #35/#20

A.3

:30 Superman Hold
30 Medball Toe Crunch

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