tues.jpg

Warm Up:  Down and Backs or 400m 400m
 30 Sec Each: 2 Rounds  

  • Jump Rope

  •  Lat Over 

  •  Band Pull Apart 

  •  Side Plank 


Performance/Fitness: 3 Sets
Sled Drag or Prowler Push AHAP 
5 Pull Ups or Heavy Pulls 
10 GHD or Elevated Sit Ups 


Performance: 
5 Rounds

  • 5 Power Clean (135/85) 

  • 10 t2b

  • 15 Wall Balls

Rest :90 Between Rounds 


Fitness: 3 Rounds

  • 2:00 Stations

  • No rest b/t Stations

  • 1:00 Rest b/t Rounds

Station 1
Max Distance Run, Bike or Row

Station 2
AMRAP

  • 5 DB Lunges

  • 5 DB Hang Power Cleans


Station 3
Max Distance Run, Row or Bike


Station 4
AMRAP
5 DB Curl
5 DB Push Press


Cashout:  Levels 
3 Rounds
5 Second Levels