Author: arnie

4 RDS
6 HSPU
12 TOES TO BAR
24 BACK SQUATS 65/95
400 MT RUN

GRAB A PARTNER

10X 200 MT SPRINTS ( 5 EACH)
20 AIR SQUATS WHILE PARTNER IS RUNNING

300 DUBS
HOLD PLANK POSITION WHILE PARTNER IS DOING DUBS

10X 200 MT ROW WHILE PARTNER IS DOING 20 KB SWINGS 35/55

5RDS
15 POWER CLEANS 65/95
15 WALL BALLS

10-9-8-7-6-5-4-3-2-1
BURPEES
STRICT PRESS

RX+ 85/115

46 PUSH JERKS 65/95 ( 5 PUSH UPS EVERY TIME YOU PUT THE BAR DOWN)

400 MT RUN WITH MEDICINE BALL

46 PULL UPS ( 5 AIR SQUATS EVERY TIME YOU DROP OFF THE BAR)

200 MT RUN WITH BALL

46 HANG POWER CLEANS 85/115 (5 BURPEES EVERY TIME YOU DROP THE BAR )

400 MT RUN WITH BALL

46 D/L 95/135 (15 SIT UPS EVERY TIME YOU LET GO OF THE BAR OR PAUSE )

NO RACKING OR HANG ALLOWED AT ANY TIME

HAVE FUN FA!

4 RDS
4 POWER SNATCHES 65/95
3 HANG SQUAT SNATCH
3 OHS
1 ROPE CLIMB
SUICIDE RUN

RX+95/135
RX+ LEGLESS
RX+ 20 CAL ON THE BIKE INSTEAD OF SUICIDE

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest