the distance

4 rounds of

30 seconds of work at each station:

Toes to bar

Jumping squats

Wall balls

Sit ups 

1 min rest between rounds 

Then 200m walking lunges 

30 burpees

30 1 arm kbs

11-21

Strength: push press 5x5

Conditioning: 

AMRAP in 20 mins:

400m run (2laps)

10 med ball cleans 

15 kbs

20 sit ups

shutter

800m ( 4 laps)

30 ball slams 

30 push ups

30 jumping squats

800m run ( 4laps)

5 rounds:

5 wall balls

5 pull ups 

5 barbell thrusters 

5 burpees

5 goblet squats 

delay

one person works while the other partner rests:

Complete 1600m run (1mile/8 laps/4each)
200m walking lunges
100 squat thrusters
200 sit ups


back squats 5x 5
5x 15 second flex arm hang
2x15 second hand stand holds

engage

20-15-10-5
dumbbell thrusters
ball slams

*200m run between sets


Three 3 minute intervals of 30seconds on 30 seconds off:

1) shoulder press
2) Burpees
3) med ball twists

happy hour

front squats 3x5

4 rounds of:

4 med ball cleans
6 hand stand/inverted push ups
8 toes to bar
200m run

TABATA: Squat jumps/ DB push press

recharge

5 rounds:

10 db thrusters
10 knees to chest
10 wall balls
10 sit ups
10 hand release pushups
10 jumping lunges



800m run
20 burpees
800m run
20 supine bicycle crunches (2 count)

2x 200m sprints
2x 200m cool down