Sunday

1 round

30 Calorie Machine

30 Half Burpees

30 Situps

30 KB Deadlifts

1:00 Wall Sit Hold

Rest 1:00

2 rounds

20 Calorie Machine

20 Half Burpees

20 Situps

20 KB Deadlifts

:45 Wall Sit Hold

Rest 2:00 AFTER 2nd round of 20’s

3 rounds

10 Calorie Machine

10 Half Burpees

10 Situps

10 KB Deadlifts

:30 Wall Sit Hold

Saturday

Hyrox

Station 1

OTM x 10

50m Sled Push - FAST - 90/45#

Station 2

5 rounds

Ski Erg x :40s , Rest :20s

Burpees x :40s, Rest :20s —-

Station 3

10 minute clock

Bike Erg x 5000/4500m

Station 4
100 Wall-Balls @20/14

OTM , starting at 0:00, 10 Push-Ups

—-

10AM - Self Destruction

50 Thrusters @95/65
100 Calorie Row
40 Burpees
12 Wall-Walks
100 Calorie Bike
12 Wall-Walks
40 Burpees
100 Calorie Ski Erg
50 Thrusters @95/65