3 rounds of
1 min Row (calories)
1 min rest
1 min HR Push Ups
1 min rest
1 min DB Lunges (35/25)
1 min rest
1 min WT Sit Ups (15/10)
1 min rest
1 min WT Jumping Jacks (20/15)
1 min rest
3 min Work – 2 min Rest – 6 min Work – 3 min Rest – 9 min Work
5 HSPU
7 Swings (75/55)
9 Box Jumps
(start back at the beginning after each work session)
1.8.16
3 rounds of
1 min Row (calories)
1 min rest
1 min HR Push Ups
1 min rest
1 min DB Lunges (35/25)
1 min rest
1 min WT Sit Ups (15/10)
1 min rest
1 min WT Jumping Jacks (20/15)
1 min rest
1.7.16
Clean and jerk 3-2-1-1-1
then
200m Run
21 Thrusters (95/65)
21 Pull Ups
200m Run
15 Thrusters
15 Pull Ups
200m Run
9 Thrusters
9 Pull Ups
1.6.16
3 min Work – 2 min Rest – 6 min Work – 3 min Rest – 9 min Work
5 HSPU
7 Swings (75/55)
9 Box Jumps
(start back at the beginning after each work session)
then
Death by burpees