5 minutes of:
-Burpees
Then, 5 minutes of: -7 deadlifts, 155/115 lb. -7 box jumps, 24/20-in. box
Then, 5 minutes of: -Turkish get-ups, 40/25-lb. dumbbell
Then, 5 minutes of: -7 snatches, 75/55 lb. -7 push-ups
Then, 5 minutes of: -Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Teams of 3 For time:
-150 cal airdyne
-300 wall balls 20/14
-450 double unders
*one person works, one person rests, one person holds a 45/35lb. Plate. If a team of 2 then hold 25 lb plate
Gymnastics Progressions:
-GB pistol (single leg squat)
-GB rope climb ( no legs straddle)
Complete a single max set, or as many as you can in one minute (if your max set takes more than a minute)
-1:00 Push-ups.
-1:00 Rest
-1:00 Sit-ups
-1:00 Rest
-1:00 Strict Pull-ups
-1:00 Rest
-1:00 Dips
-1:00 Rest
-1.5 mile run for time