6 minutes of Turkish Get Ups (use a heavy object)
4 Rounds For Quality:
10 One Legged Deadlifts each leg: https://www.youtube.com/watch?v=HtHxnWmMgzM
10 Figure 4 Reverse Crunches each leg: https://www.youtube.com/watch?v=qG0cKETkfVo
4 Rounds For Quality:
15 Push Ups
15 Reverse Snow Angels
Easy 20 min run
800m of Broad Jump Burpees
(google it!)
One Leg Deadlift 4×8 each
paired with
Strict Press 4×8
Bulgarian Split Squat 4×8 each
paired with
Pull ups
12-10-9-8-7-6-5-4-3-2 reps of
KB Swings
Push Ups
10 min each
1. AMRAP
20 Wallballs
50m Bearcrawl
2. AMRAP
4 Burpees
4 Push Ups
4 Squats
3. EMOTM
even minutes 15 Bodyrows
odd minutes Wallsit
1 mile Run
Romanian Deadlift 5×5
paired with
3 Point Front Plank 5x:30
12 min of:
Bro Circuit in pairs
DB Biceps Curls to failure
DB Side Lateral Raises to failure
Oly Lift
Thrusters 5×5
paired with
Pull Ups
AMRAP 15:00
20 Push Ups
200m Run
20 Sit Ups
200m Run
Score is total number of Push Ups and Sit Ups
Floor Press 4×8
paired with
Toes to Bar 4×10
Lawnmowers 4×8 each
paired with
Ab Wheel 4×10
3 Rounds of Super Legs
In Pairs:
100 Burpees
100 Barbell Presses
100 Toes to Bar
100 KB Swings
100 Calories Air Bike
Back Squats 5×5
paired with
Body Rows 5×12
Team Row