55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups
Post Rounds/Reps in comments.
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups
Post Rounds/Reps in comments.
3 Kettlebells Swings 24/16Kg
3 Box Jump Overs 24/20"
200m Run
6 Kettlebells Swings 24/16kg
6 Box Jump Overs 24/20"
200m Run
9 Kettlebells Swings 24/16kg
9 Box Jump Overs 24/20"
200m Run
…
Climbing by 3’s until cap.
Post rounds in comments.
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds
Back Squat
10-8-6-4-6-8-10
KB Swing
10-10-10-10-10-10-10
Post 4 rep Back Squat and heaviest KB Swing in comments.
5K Run
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5 x 4 min Rounds
12 Pull Ups
16 Deadlift 60/42.5kg
200m Row
Rest remainder of the 4 min round
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60 Double Unders
30/21 Calorie Row
15 Overhead Squats 42.5/30kg
Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout. If unable to row, complete one of the following:
40/28 Calorie Schwinn
Post Rounds and Extras in comments.