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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) Pull-ups - 4x3 (1b) Floor Press - 4x3 ACCESSORY (1a) Single-arm Ring Row - 3x8 (1b) Front + Lateral Raise - 3x8 (1c) Banded Tricep Pushdowns - 3xMR CONDITIONING AMRAP 12 100ft. Sandbag Carry 6 Box Jumps 12 Single-arm DB Clean & Presses
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CONDITIONING
ALT Every 90 Seconds x3 Rounds (a) Min 1: Battle Rope Min 2: Sled Push Min 3: Mountain Climbers Min 4: Band Circles (b) *AMRAP 20* 200m Run 40 Rope Skips 12 Plate Slides WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Snatch-Grip RDL - 4x3 (1b) Double-broad Jump - 4x3 ACCESSORY (1a) Goblet Squat - 3x8 (1b) DB Reverse Lunges - 3x8 (1c) Hollow Hold - 3xMR CONDITIONING AMRAP 12 100ft. Sled Push 6 Lateral Burpees 12 KB 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) Neutral Grip Pull-ups - 4x6 (2b) Half Kneeling SA DB Press - 4x6 ACCESSORY (1a) Barbell Row - 4x10 (1b) Push-ups - 4x10 (1c) Banded Straight Arm Pushdown - 4xMR CONDITIONING AMRAP 12 200ft. Lateral Sled Drag 6 Sandbag Shoulders 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) Trap Bar Deadlift - 3x8 ACCESSORY (1a) Goblet Squat - 3x12 (1b) Banded KB Swing - 3x12 (1c) Hollow Hold - 3xMT CONDITIONING AMRAP 12 10 Calorie Row 100ft. Sled Pull 20 Russian Twists 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) Floor Press - 4x3 ACCESSORY (1a) Landmine Row - 5x6 (1b) Landmine Press - 5x6 (1c) Banded Y-Pulls - 5xMR CONDITIONING AMRAP 12 300ft. Shuttle Run 5 DB Clean & Presses 10 Sled Rows WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Back Squat - 4x3 (1b) Single-leg Box Jump - 4x3 ACCESSORY (1a) DB Step-ups - 5x6 (1b) Single-leg DB RDLs - 5x6 (1c) Russian Twists - 5xMR CONDITIONING AMRAP 12 250m Row 10 Strict Leg Raises 100ft. 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) Neutral Grip Pull-ups - 3x8 (2b) Half Kneeling SA DB Press - 3x8 ACCESSORY (1a) Barbell Row - 3x12 (1b) Push-ups - 3x12 (1c) Banded Straight Arm Pushdown - 3xMR CONDITIONING AMRAP 12 40 Rope Skips 6 Lateral Burpees 12 Medball Scoop Tosses WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Snatch Grip RDLs - 5x5 (2b) Single-leg Hip Thrusts - 5x5 ACCESSORY (1a) Elevated Supermans - 4x12 (1b) Goblet Cossack Squats - 4x12 (1c) RKC Plank - 4xMT CONDITIONING AMRAP 12 40 Rope Skips 20 Russian Twists 150ft. Sled Drag 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 (1a) Inverted Towel Rows - 3x10 (1b) Kneeling Medball Chest Pass - 3x10 (1c) Banded Tricep Pushdowns - 3xMR CONDITIONING AMRAP 12 30 Mountain Climbers 12 Sledge Swings 6 KB Clean & Presses |
