A. 5 min AMRAP
75’ walking lunges
7 pike handstand push-ups
14 sit-ups
Rest 2 min
5 min AMRAP
50 doubles unders
7 pike handstand push-ups
14 sit-ups
B. 3 -4 sets; rest 90sec between sets
Run 200m + 25 bicycle side to side rotations + 15 glute bridges with pause at top; may add light weight to glute bridges
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se