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WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (a) Strict Pull-ups - 5x5 (b) Push Press - 5x5 CONDITIONING ALT Every 90 Seconds x3 Rounds Min 1: 200m Run Min 2: DB Push-up + Row Min 3: Sledge Hammer Swings Min 4: Russian Twists
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WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Front Squat - 3x8 ACCESSORY *ALT EMOM 8* (1a) DB RDL (1b) L-Hold CONDITIONING AMRAP 12 6 Stone Loads 15 Second Row/Bike/Ski 50ft. Sled Push WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Strict Pull-ups - 5x3 (1b) Log Clean & Press - 5x3 ACCESSORY *ALT EMOM 8* (1a) Ring Rows (1b) Kneeling Medball Pass CONDITIONING AMRAP 12 200ft. Farmers/Waiters Carry 12 Renegade Rows 12 Sledge Hammer Swings WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Deadlift - 5x3 ACCESSORY *ALT EMOM 8* (1a) Bulgarian Split Squats (1b) Plank Hold CONDITIONING AMRAP 12 40 Mountain Climbers 10 Sandbag Squats 100ft. Sandbag Carry WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Ring Row - 3x8 (1b) Floor Press - 3x8 ACCESSORY *ALT EMOM 8* (1a) Barbell Row (1b) Banded Tricep Pushdowns CONDITIONING AMRAP 12 100ft. Sled Row 8 Burpees 8 DB Clean & Presses WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Single-arm Ring Row - 5x5 (1b) DB Floor Press - 5x5 ACCESSORY *ALT EMOM 8* (1a) Barbell Row (1b) Ring/Bar/Bench Dips CONDITIONING AMRAP 12 100ft. Sled Row 5 Burpees 5 Log Clean & Press WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Single-arm Ring Row - 4x6 (1b) DB Floor Press - 4x6 ACCESSORY *ALT EMOM 8* (1a) Barbell Row (1b) Ring/Bar/Bench Dips CONDITIONING AMRAP 12 100ft. Sandbag Carry 5 DB Ground to OH 10 Strict Pull-ups WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Pull-ups - 4x3 (1b) Push Press - 4x3 ACCESSORY *ALT EMOM 8* (1a) Incline DB Row (1b) Medball Push-ups CONDITIONING AMRAP 12 100ft. Sled Push 10 KB Clean & Jerks 20 Mountain Climbers WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Trap Bar Deadlift - 4x3 ACCESSORY *ALT EMOM 8* (1a) Goblet Lunges (1b) Hollow Hold CONDITIONING AMRAP 12 100ft. Sandbag Carry 5 Burpees 10 Strict Leg Raises WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Single-arm Ring Row - 3x8 (1b) DB Floor Press - 3x8 ACCESSORY *ALT EMOM 8* (1a) Barbell Row (1b) Bench Dips CONDITIONING AMRAP 12 300ft. Shuttle Run 5 Box Jump Overs 10 Sledge Hammer Swings |
