Saturday

9AM

Every 4:00 x 6 rounds

Rounds 1/3/5

200m run
20 db reverse lunges
20 db push press

Rounds 2/4/6

10 burpees
10 wallballs
5 burpees
20/15 calorie erg

—-

Rest 2:00

4 minute AMRAP

10/10 side plank rotations
:20s hollow hold

10AM

200m run
40 calorie erg
200m run


rest 2:00

25 synchro burpees
40 calorie erg
200m OH plate hold @45/25

rest 2:00

40 DB Front Squats
40 calorie erg
200m run

rest 2:00

40 DB Squat Snatches
40 calorie erg
25 synchro burpees

35 minute cap


Friday

Strength/Conditioning

OTM x 10

“100ft” (down + back) sled push - Rx = sled + 75/45

Straight/bent arms - doesn’t matter

Conditioning

3 rounds

21 Thrusters @95/65 (goal = unbroken)
15/12 Calorie Bike Erg
9 Burpees over bar
Rest 3:00 after each round

Go hard as vomit