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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) Zercher Squat - 4x3 (1b) Hurdle Jump - 4x3 ACCESSORY (1a) Band Pull-throughs - 3x10 (1b) Reverse Goblet Lunges - 3x10 (1c) Hollow Rocks - 3xMR CONDITIONING AMRAP 12 250m Row 6 Ball Slams 150ft. Sandbag Carry
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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) Incline DB Bench Press - 5x5 (2b) Incline DB Row - 5x5 ACCESSORY (1a) Inverted Rows - 4x12 (1b) Dips - 4x12 (1c) Half Kneeling Band Pulldowns - 4xMR CONDITIONING AMRAP 12 6 Lateral Burpees 12 Alternating DB C&P 100m Shuttle Run 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 - 4x6 (2b) Single-leg Hip Thrusts - 4x6 ACCESSORY (1a) Elevated Supermans - 3x15 (1b) Goblet Cossack Squats - 3x15 (1c) RKC Plank - 3xMT CONDITIONING AMRAP 12 6 Sandbag Cleans 12 Toes to Rings 150ft. Sled Pull 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 - 6x2 (1b) Push Press - 6x2 ACCESSORY (1a) Inverted Towel Rows - 4x8 (1b) Kneeling Medball Chest Pass - 4x8 (1c) Banded Tricep Pushdowns - 4xMR CONDITIONING AMRAP 12 40 Rope Skips 6 Burpees 6 DB Snatches WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Zercher Squat - 6x2 (1b) Hurdle Jump - 6x2 ACCESSORY (1a) Band Pull-throughs - 4x8 (1b) Reverse Goblet Lunges - 4x8 (1c) Hollow Rocks - 4xMR CONDITIONING AMRAP 12 200m Run 6 Lateral Burpees 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) Incline DB Bench Press - 4x6 (2b) Incline DB Row - 4x6 ACCESSORY (1a) Inverted Rows - 3x15 (1b) Dips - 3x15 (1c) Half Kneeling Band Pulldowns - 3xMR CONDITIONING AMRAP 12 6 Box Jump Overs 12 Alternating DB Thrusters 12 Calorie Row 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 - 3x8 (2b) Single-leg Hip Thrusts - 3x8 ACCESSORY (1a) Elevated Supermans - 3x12 (1b) Goblet Cossack Squats - 3x12 (1c) RKC Plank - 3xMT CONDITIONING AMRAP 12 40 Rope Skips 20 Russian Twists 150ft. Sled Drag |
