Author: arnie

8 RDS
8- SQUAT CLEANS 95/135
8-KB SWINGS 55/70
8-WALL BALLS
ODD RDS- 200 MT RUN
EVEN RDS- 1-ROPE CLIMB

2-RDS

20-HANG POWER SNATCHES 65/95 ( EVERY TIME YOU DROP THE BAR 5 BURPEES OVER THE BAR) NO RACKING ALLOWED
30 -DUBS
400 MT RUN

2-RDS
20-D/L 135/185
30-V-UPS
400 MT RUN

Grab a partner (Relay)
Row 200 mt x 5 each
Bike 10 cal x 10 each

21-15-9
Power Cleans 105/155
Box Jumps
Burpees

Buy out
100 Mt lunges

0-5 MIN
800 MT RUN
KB SWINGS(AS MANY AS YOU CAN)

MIN 5-10
800 MT RUN
SDLHP 55/75

MIN 10-15
400 MT RUN
POWER SNATCHES

MINT 15-20
400 MT RUN
SIT UPS

KEEP TRACK TO YOUR TOTAL REPS

5 RDS
10- SQ CLEANS 95/135
30-DUBS
10-DECK SQUATS +JUMP
100 MT FARMER CARRY 35/55 KB /DB