LET’S GET PHYSICAL

For time of:
600m Run
60 Barbell Thrusters (20/15 kg)
30 Strict Pull Ups
60 Barbell Thrusters (20/15 kg)
600m Run
Time Cap 20 minutes

LET’S GET PHYSICAL

20 minute FGB Style EMOM of:
1st Minute: Alternating Single Arm Devils Press
2nd Minute: Double Under/Down Ups
3rd Minute: Alternating Reverse Dumbbell Stepping Lunge
4th Minute: Hand Release Push Ups
5th Minute: Rest

LET’S GET PHYSICAL

A1. Back Squat  6 | 3 | 0" in tempo 4 - x - 1 - 1
A2. Strict Pull Ups  6 | Max Effort | 3"

B. 30-20-10-20-30 Reps for Quality of:
Barbell Strict Press
Plank Position Alternating Knee to Elbow
Barbell Upright Row
Flutter Kicks

LET’S GET PHYSICAL

A1. 2 Push Press + 3 Push Jerk 6 | 1 | 0"
A2. L Sit 6 | 5 - 30 Seconds | 3"

B. 10 Rounds of:
200 m Run
Rest 1 minute between rounds

LET’S GET PHYSICAL

A. 17 minute AMRAP of:
30 Hang Power Cleans 40/30 kg
15 Push Ups
30 Front Squat 40/30 kg
15 Burpees

B. 4 rounds for Quality of:
10 Single Arm DB Upright Row (R)
10 Single Arm DB Upright Row (L)
20 Banded Tricep Extenstions
30 Banded Bicep Curls
30 sec Sideplank R
30 sec Sideplank L
Rest as needed between rounds

LET’S GET PHYSICAL

25 minute AMRAP of:
100 m DB Walking Lunge
20 Push Ups
25 Burpees/Burpees to Target
30 Alternating DB Hang Snatch

LET’S GET PHYSICAL

9 Rounds of 3 minutes on 1 minute off, for reps of:
Round 1
200 m Run Buy-In
Max effort Deadlift 80/60 kg in remaining time

Round 2
200 m Run Buy In
Max effort Double Dumbbell Shoulder to Overhead in remaining time

Round 3
200 m Run Buy In
Max effort Toes to Bar in remaining time

LET’S GET PHYSICAL

6 Rounds for time of:
10 Hang Squat Clean 60/45 kg
10 Lateral Burpees over the Bar
200 m Run

LET’S GET PHYSICAL

A. 20 Minute Alternating EMOM of:
1st Minute: Dumbbell Bench Press
2nd Minute: Echo Bike Calorie
3rd Minute: Double Dumbbell Front Rack Lunges
4th Minute: Rest

B. 6 Rounds of:
1 minute Burpees
1 minute Air Squats
1 minute Double Unders or Jumping Jacks
1 minute V-Ups or Sit Ups
1 minute Rest

LET’S GET PHYSICAL

A1. Deadlift  5 | 8 | 0"
A2. Parallette Push Ups 5 | 5 - 20 | 3"

B. 3 Rounds for time of:
400 m Run
20 Burpees over Parallette Bar
400 m Run
rest 1 minute inbetween rounds