WORKOUT
INTERVALS WITH A PARTNER
AMRAP 5 X 4 SETS
400M RUN TOGETHER
25 FRONT SQUATS #135/95*
MAX BURPEE PULL UPS IN REMAINING TIME*
REST 2:00
STRENGTH
PUSH JERK
5X3, BUILD TO 7-8 RPE
WORKOUT
90 DOUBLE UNDERS
30 SNATCHES #75/55
90 DOUBLE UNDERS
30 TOES TO BAR
90 DOUBLE UNDERS
CONDITIONING
3 ROUNDS FOR TOTAL REPS/CALS
2:00 AMRAP, ROW FOR CALS
1:00 REST
2:00 AMRAP, WALLBALLS #20/14 TO 10/9'
1:00 REST
2:00 AMRAP, ASSAULT BIKE FOR CALS
1:00 REST
2:00 AMRAP, SKI ERG FOR CALS
STRENGTH
3 SETS OF
10 ROMANIAN DEADLIFT
1:00 CHINESE PLANK
WORKOUT
EVERY 3:00 X 7 SETS
12/9 CAL ASSAULT BIKE
12 SIT-UPS
100FT DB/KB FRONT RACK CARRY
#50X2/35X2
SKILL
HSPU REVIEW
10:00 TO PRACTICE
WORKOUT
AMRAP 15
20 CAL ROW
20 HANG POWER CLEANS #135/95
20 HANDSTAND PUSH UPS
WITH PARTNER
4RFT
200M FARMERS CARRY #53x2/35x2
50 SINGLE ARM SHOULDER TO OH, RIGHT SIDE #53/35
25 SYNCHRONIZED BURPEES
50 SINGLE ARM SHOULDER TO OH, LEFT SIDE #53/35
STRENGTH
BARBELL FRONT RACK STEP UP
4 SETS OF 6 ON EACH LEG
SKILL
DIP REVIEW
WORKOUT
"NICOLE"
21-15-9
SQUAT CLEANS
DIPS
CONDITIONING
FOR TOTAL TIME
1600M RUN
REST 3:00
800M RUN
REST 2:00
400M RUN
REST 1:00
200M RUN