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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) 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
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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) 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 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 - 4x6 ACCESSORY (1a) DB RDL - 3x15 (1b) Bulgarian Split Squat - 3x15 (1c) Hanging Leg Raises - 3xMR CONDITIONING AMRAP 12 100ft. Sled Push 6 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) Deadlift - 6x2 (1b) Hurdle Jump - 6x2 ACCESSORY (1a) Walking Sandbag Lunges - 4x12 (1b) Single-leg Hip Thrusts - 4x12 (1c) Pallof Circles - 4xMR CONDITIONING AMRAP 12 100ft. Sandbag Carry 10 Rotational Ball Slams 30 Rope Skips WARM-UP
(1 Min Each) Jumping Jacks Inchworms Reach Throughs Handcuffs Bent-Knee Iron Cross Rolling V Sits Cossack Squats Broad Jumps STRENGTH (1a) Towel Row - 4x6 (1a) Floor Press - 4x6 ACCESSORY (1a) Alternating DB Row - 3x15 (1b) Alternating DB Press - 3x15 (1c) Push-ups - 3xMR CONDITIONING AMRAP 12 100ft. Sled Row 10 Alt. DB Clean & Presses 30 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) Deadlift - 4x3 (1b) Hurdle Jump - 4x3 ACCESSORY (1a) Walking Sandbag Lunges - 3x15 (1b) Single-leg Hip Thrusts - 3x15 (1c) Pallof Circles - 3xMR CONDITIONING AMRAP 12 200ft. Lateral Sled Drag 6 Burpees 12 Sledge 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) Towel Row - 3x8 (1a) Floor Press - 3x8 ACCESSORY (1a) Alternating DB Row - 3x12 (1b) Alternating DB Press - 3x12 (1c) Push-ups - 3xMR CONDITIONING AMRAP 12 100ft. Sandbag Carry 60 Rope Skips 15 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) Trap Bar Deadlift - 6x4 ACCESSORY (1a) Goblet Squat - 5x8 (1b) Banded KB Swing - 5x8 (1c) Hollow Hold -53xMT 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 - 6x2 (1b) Floor Press - 6x2 ACCESSORY (1a) Single-arm Ring Row - 3x10 (1b) Front + Lateral Raise - 3x10 (1c) Banded Tricep Pushdowns - 3xMR CONDITIONING AMRAP 12 300ft. Shuttle Run 5 DB Clean & Presses 10 Sled Rows |
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