10 to 1 for time:
– backpack ground to overhead
– squat jumps
– strict pull-ups or rows
R5M, then
1 to 10 for time:
– RKB swings or back pack swings
– push-ups
– lemon squeezes
WOD
AMRAP in 3 minutes:
– 6 burpees
– 8 alternating single arm squat cleans
– 20 lateral hops over DB
R60S x 4 sets
AMRAP in 30 minutes:
– 800m run (lap around block)
– 20 RKB swings
– 20/15 push-ups
– 20 lemon squeezes
Warm Up
– 3-5 minutes of cardio
+
3 sets:
– 5/side single leg RDLs
– 5/side single leg glute bridges
– 5 lemon squeezes
A) 3 sets, 3 minute AMRAP:
– 50m out and back shuttle run
– 12 Russian KB swings
– 12 Russian twists
R1M, pick up where you left off with each new set.
B) 5 sets:
– 20 sec plank
– 20 sec side plank L
– 20 sec side plank R
*try and go straight through without breaks!
3 rounds for time of:
– 200m run
– 15 burpees
– 15 thrusters
+
R5M
+
2 rounds for time of:
– 75 double unders
– 50 sit-ups
– 25 deadlifts
+
R5M
+
4 rounds for time of:
– 50m suitcase carry (25m/side)
– 8 pull-ups or 8/side bent over rows
– 12 alternating goblet hold reverse lunge
“Cindu”
20 minute AMRAP:
– 5 pull-ups
– 10 push-ups
– 15 air squats
– 30 double unders (sub 60 singles or 30 lateral hops
*sub pull-ups with 10 bent over odd object rows.
Every 5 minutes x 6 sets:
– 400m run
– 16 walking lunges
– 12 backpack push press
*For backpack push press, from one shoulder overhead to the other shoulder is one rep so 6/side. It can also be performed with a sandbag. If you only have a DB/KB just complete 6/side single arm push press.
*Scale this up by wearing backpack, sandbag or weight vest for entirety of work out (except push presses).