10/7 Calorie Bike
10 Jumping Pull Ups
Rest 2:00
(10)AMRAP
10/7 Calorie Row
10 Shoulder to OH(45/35)
12/9 Calorie Bike
10 Pull Ups or Jumping Pull Ups
Rest 2:00
(10)AMRAP
12/9 Calorie Row
10 Push Jerks(95/65)
15/12 Calorie Bike
5 Bar Muscle Ups
Rest 2:00
(10)AMRAP
15/12 Calorie Row
10 Push Jerks(115/75)
1 DEADLIFT(135/95)
200M RUN
3 BAR FACING BURPEE
4 DB PUSH PRESS(30/20)
5 HANGING KNEE RAISES
6 WALL BALLS(14/10)
7 KB SWINGS(53/35)
8 PUSH UPS
9 DB FRONT SQUAT(30/20)
10 CALORIE BIKE
11 BURPEE BOX STEP OVERS(24/20)
12 DEVILS PRESS(30/20)
1 DEADLIFT(225/155)
200M RUN
3 BAR FACING BURPEE
4 DB PUSH PRESS(50/35)
5 TTB
6 WALL BALLS(20/14)
7 KB SWINGS(70/53)
8 PUSH UPS
9 DB FRONT SQUAT(50/25)
10 CALORIE BIKE
11 BURPEE BOX GET OVERS(48/40)
12 DEVILS PRESS(50/35)
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
12-11-10-9-8-7-6-5-4-3-2-1
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
12-11-10-9-8-7-6-5-4-3-2-1