50 Burpee Box Step Over
100 Burpee Box Jump Over(24/20)
10 Thrusters(45/35)
5 Jumping Pull Ups
15 Knee or Banded Push Ups
10 Thrusters(45/35)
5 Jumping Pull Ups
20 Russian KB Swing(25/18)
15 Knee or Banded Push Ups
10 Thrusters(45/35)
5 Jumping Pull Ups
25 Calorie Row or Bike
20 Russian KB Swing(25/18)
15 Knee or Banded Push Ups
10 Thrusters(45/35)
5 Jumping Pull Ups
As Far As Possible in 35:00
20 Thrusters(75/55)
5 Pull Ups or 10 Jumping Pull Ups
30 Push Ups
20 Thrusters(75/55)
5 Pull Ups or 10 Jumping Pull Ups
40 Russian KB Swing(44/25)
30 Push Ups
20 Thrusters(75/55)
5 Pull Ups or 10 Jumping Pull Ups
50 Calorie Row or Bike
40 Russian KB Swing(44/25)
30 Push Ups
20 Thrusters(75/55)
5 Pull Ups or 10 Jumping Pull Ups
As Far As Possible in 35:00
20 Thrusters(95/65)
10 Pull Ups
30 Push Ups
20 Thrusters(95/65)
10 Pull Ups
40 Russian KB Swing(53/35)
30 Push Ups
20 Thrusters(95/65)
10 Pull Ups
50 Calorie Row or Bike
40 Russian KB Swing(53/35)
30 Push Ups
20 Thrusters(95/65)
10 Pull Ups
As Far As Possible in 35:00
100 Wall Balls(10/8)
80 Calorie Row
60 Farmer Lunges(15/05)
40 DB Burpee Step Overs(20/12)(15/10)
20 Devils Press(15/10)
150 Wall Balls(20/14)
120 Calorie Row
90 Farmer Lunges(35/25)
60 DB Burpee Step Overs(24/20)(35/25)
30 Devils Press(35/25)
CHOOSE A NUMBER OF PULL UPS AND HOLD ON TO THOSE REPS UNBROKEN
10 CALORIES OF CHOICE OR 100M RUN BEFORE EACH ROUND.
10 CALORIES OF CHOICE OR 100M RUN BEFORE EACH ROUND.
10 CALORIES OF CHOICE OR 100M RUN BEFORE EACH ROUND.
400m Run
12 Hanging Knee Raises
21 PVC Overhead Squats
800m Run
15 Hanging Knee Raises
30 Overhead Squats(45/35)
800m Run
15 TTB
30 Overhead Squats(75/55)