Conditioning
30-15, 40-15, 50-15, 60-15
Burpee
Jumping lunge
v-up
KB around the world
hand stand hold
Conditioning
7min AMRAP
15 KB goblet squat
30 high knee
2min REST
7min AMRAP
15 MB push up
30 push jack
2min REST
7min AMRAP
15 DB press
30 renergade row
AMARP 10min each station
20 KB single arm swing
20 Ring row
20 AB mat sit up
rest 2min
20 WBS
20 Plate jumping jack
20 Leg raise
4RFT
1min Pike up
1min Band sprint
1min plyo-push up
1min KB one arm rack squat(L5,R5)
1min grasshoper
1MIN Rest
30-20, 40-20, 50-20, 60-20
jumping squat
KB various degree swing
Ring biceps curl
Battle Rope split jump wave
hollow rock
40-20 50-10 45-15 50-10
Sit up wall pass
KB farmers carry
L sit hold (BTW the box)
Plate crunch
Ring supported mountain climber
3min on 1min off 5R
15 Burpee
100 HKSU or 100 DU
Max DB triceps kick back
20min AMRAP
20 Partner get up
40 Hanging wind wiper (L=1, R=1) (PVC over) (partner support PVC)
60 KBS (Partner supported Press down the KBS)
80 Plate squat 25/45
Conditioning
40-20 45-15 50-10 50-10
Battle rope (jumping)
Side Duck walk (3~5m)
Wall supported shoulder touch
Flutter kick
Plate SDHP
Conditioning
5 Rounds
1 min max Jumping P.U
1 min max WBS 14/20
1 min max Cal rowing
1 min Rest
