A. Group warmup
B. Deadlift
Take 15:00 to build to a challenging set of three
C. 15:00 in teams of two, alternating movements:
10 deadlifts (225/155)
4/3 wall walks
200-meter run
12/10 cal AB
12 toes to bar
A. Group warmup
B. Three rounds of:
1:00 weighted front plank
0:30 rest
1:00 banded marches while holding medball
0:30 rest
1:00 single leg glute hip bridge (:30/ side)
0:30 rest
C. 1:00 ME at each station
Row for calories
Ground to OH w plate (45/25)
Box step ups w DB (50/35)
Sprawls
Supinated ring rows off box
Three rounds, resting 1:00 bw each
A. Group warmup
B. Push press
Take 12 minutes to build to a challenging double
C. For time:
400-meter run
Strict Annie
50-40-30-20-10
Double unders
Strict sit-ups
400-meter run