Warm-Up
A) 800m Run
Then,
4 rounds of:
10 Air Squats
5 Toes-to-Bar
10 Ring Rows
B) 3 Rounds:
8 Wall Balls
16 Sit-Ups
Workout
8 Rounds For Time:
4 Thrusters, 95#/65#
4 Toes-to-Bar
4 Lateral Burpees-Over-The-Bar
Then,
800m Run
Then
8 Rounds For Time:
4 Thrusters, 95#/65#
4 Toes-to-Bar
4 Lateral Burpees-Over-The-Bar
Then,
800m Run
AX: 75#/95#. Sit-Ups
RX: as is
RX+: 115#/85#
Workout Tip
Each round should be completed in unbroken sets. Scale load and movement as needed.
HOME VARIATION
4 Rounds:
2 min clock:
1 Minute Plank Hold
Max Walking Lunges
– 1 Minute Rest
2 min clock:
1 Minute Max Plank Hold
Max Close Grip Push-Ups
– 1 Minute Rest