Run 15:00

30 pike push-ups

Run 15:00

Warm-up: Movement; 20 burpees, run – park

4 Rounds For Time

• 10 deadlifts
• 10 chin-ups
• 80 bicycles
• 10 sets overhead walking lunges
• 15 box jumps

Warm-up: movement; 25 box jumps, run – Morningside

Strength: 2×5 back squat

4 Rounds:

• 5 deadlifts
• 10 chin-ups
• 100 bicycles
• 1 sled push

Warm-up: 50 jumping jacks, 500 yard run

20/20/20/20, x10

• jump squats
• slam balls
• high knee jog
• rest

20/20/20/20, x10

• bicycles
• squat thrust
• oblique twists
• rest

4 Rounds:

• 10 decline push-ups
• 15 prone rows
• 15 leg raises
• 10 knee tuck jumps

Warm-up: Movement; 45/15, x2: high knee jog, mountain climbers, jumping lunges

5 Rounds:

• 10 thrusters
• 30 weighted reach crunches
• 15 Kettlebell swings – each hand, A – snatches
• 20 Plate Circles

Finish: 6:00 Plank Drill

Warm-up: movement: 20/10, x5: high knee jump rope, bicycles, slam balls

Skill: handstand push-ups

3 Rounds:

• 5 hang snatch
• 100 toe touch crunches
• 15 box jumps

4 rounds:

• 15 body weight squats
• 15 dips
• 60 crunches
• 60 mountain climbers

Warm-up: 25 each – squats, push-ups, x2

3:00 rounds, :30 second intervals, :30 rest, x2

A

• battle ropes
• slam balls
• high knee jog

B

• ABMAT back raises
• mountain climbers
• bicycles

C

• frog squats
• oblique twists
• frog push-ups

D

• cross body mountain climbers
• jumping lunges
• explosive push-ups

Finish: sprawl drill

Warm-up: Movement; 30/10, x3: squat thrust, lunges, jumping jacks

5 Rounds:

• 12 push-ups
• 12 chest flyes
• 60 oblique twists
• 12 reverse rows
• 24 jump squats

Finish: 30 Kettlebell high pulls