3’ Jump Rope
3’ Row
Dynamic Stretches
For Time: (10’ Cap)
300/250m Row
20yd Single DB Walking Lunge (40/25#)
10 DB Turkish Get-ups (40/25#)
20yd Single DB Walking Lunge
300/250m Row
7’ AMRAP
10 Alt. SA DB Cluster (40/25#)
20 Ab Mat Sit-ups
30 Single-Unders
3’ Rest
7’ AMRAP
10 …
12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Running Intervals – E3MOM x 6 Sets:
Run 300m (1 Lap around building sidewalk)
3’ on/1’ off x 4 Rounds, Rotating (2 each):
1. AMRAP
4, 6, 8, 10… (+2 each round)
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4’ Bike (Keiser or Echo Bike)
3 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Inchworm Push-ups
10 Hollow Rocks
Dynamic Stretches
Rowing Intervals:
Every 3:00 x 2: Row 350/300m
Every 2:00 x 3: Row 250/200m
Every 1:00 x 4: Row 150/100m
6’ AMRAP
50 Jump …
3 Rounds Warm up pace:
100 jump rope
10 Cossack Squats
10 Good mornings
10e Shoulder Taps
Dynamic Stretches
3’ on/1’ off x 3 Rounds:
8 MB Side Slam (15/10#)
12 Alt. SA DB C&J (40/25#)
16 Alt. SA …
12’ Dynamic Warm-up
For Time: (18’ Cap)
50/35 Cal Row
25 Burpees over the Rower
40/30 Cal Row
20 Burpees over the Rower
30/25 Cal Row
15 Burpees over the Rower
Rest 3’ (After last to finish)
For Time: (15’ Cap)
300m Run
15-12-9:
KB Goblet Squats …
4’ Bike (Keiser or Echo Bike)
3 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Inchworm Push-ups
10 Hollow Rocks
Dynamic Stretches
Rowing Intervals:
Row 4:00/Rest 1:00
Row 3:00/Rest 1:00
Row 2:00/Rest 1:00
Row 1:00
3’ on/1’ off x 2 Rounds each:
1. AMRAP
20yd Plate OH Walking …
3 Rounds (Warm-up Pace):
200/150m Row
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups
Dynamic Stretches
8’ AMRAP
10/7 Echo Bike Cals
20 Bicycle Twists
10 Ring Rows
Rest 2’
8’ AMRAP
100 Jump Rope Singles
15 KB Swings
10 Sit-Throughs
Rest 2’
8’ AMRAP
100yd Shuttle Run
20 Ab …
3’ Jump Rope
3’ Bike
3’ Row
Dynamic Stretches
For Time: (30’ Cap)
50/40 Bike Cals
16-12-8
SA DB Snatch (40/25#)
Hanging Knees to Chest
300m Run (1 Lap around building / or Shuttle on Track)
16-12-8
Wall Balls (20/14#)
Ring Rows
KB Swings (24/16kg)
300m Run
16-12-8
SA DB Hang …
4’ Row
2 Rounds:
7/5 Cal Bike
5 Inchworms
5e Lunge w/ OH Reach
Dynamic Stretches
Every 5:00 x 3 Sets:
For Time:
10 Burpees over Rower
15 Ab Mat Sit-ups
300/250m Row
Every 5:00 x 3 Sets:
For Time:
12 MB Side Slams (15/10#)
16 SA KB Dead …
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
Partner Shuttle Run Relays*:
For Time: (16’ Cap)
10x100yd Progressive Shuttle Run (5-10-15-20yd)
Rest 2’
10x100yd Progressive Shuttle Run
*(Alternate with partner from rep to rep)
4’ AMRAP (1’ Break Between)
14 Plate Around the …
