Cardio Circuit

5 rounds – 30/10

- Double Unders

- Rope slams

- Mountain Climbers

- KBS

- Row

- Prowler

DANIEL

Warm up to Thruster work weight

DANIEL 

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run 

95 pound Thruster, 21 reps 

400 meter run
50 Pull-ups

Double Unders, Ring Rows, Push ups

Practice handstands, HSPU

50 double unders

50 ring rows

50 push ups

40, 30, 20, 10

Barbara

Barbara
 

5 rounds 

20 pull ups

30 pushups

40 sit ups 
50 squats

Push press + pull ups

Snatch

Shoot for new 1RM

10-9-8-7-6-5-4-3-2-1

Push Press (135/95)

Pull up

Run + KBS

EMOM (9)

100 M Sprints

3 rounds

200M run

10 1-arm KBS each side

Dips + Pull ups + Double Unders

Bench Press

Work up to 5 rep max, the perform 4 X 3 at your 5RM + 5 lbs

4 rounds

10 dips

10 hang cleans 115/75

20 Double unders