(910) 612-2203

A. Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

10 Dumbbell Thrusters

15 Push-Ups

20 Walking Lunges with Dumbbells

B. Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Hollow Body Holds x 60 seconds

Rest 60 seconds

A. Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

12 Overhead Squats (155/105 lbs)

12 Chest-to-Bar Pull-Ups

12 Box Jump-Overs (24″/20″)

B. Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Alternating Shoulder Tap Plank Holds x 60 seconds

Rest 60 seconds

A. Three sets of:

6-8 Rocking Box Bridges (slow and controlled)

Rest 60 seconds

Kipping Pull-Ups on Rings x 8-10 reps

Rest 60 seconds

B. Eight sets of:

Split Jerk x 3 reps @ 75-78% (goal is 2-3% more than last week)

Rest 90 seconds

Followed by…

One set of:

Push Press x Max Unbroken Reps @ 75% of last weeks 1-RM

C. Five rounds for time of:

5 Strict Handstand Push-Ups to 6″/4″ Deficit

1 Legless Rope Climb

Immediately followed by…

For time:

50/40 Calories of Assault Bike

30 Kettlebell Swings (32/24 kg)

40/30 Calories of Assault Bike

20 Kettlebell Swings (32/24 kg)

30/20 Calories of Assault Bike

10 Kettlebell Swings (32/24 kg)

*If possible, note two different times…time through the HSPUs and Rope Climbs, and then total time.

D. Every minute, on the minute, for 12 minutes:

Minute 1 – Ab Roll Outs x 8-10 reps

Minute 2 – Hollow Rocks x 30 seconds

Minute 3 – Seated L-Sit Double Leg Lifts x 30 seconds

Optional Additional Conditioning Session

Five sets of:

Row 1000 meters @ 2 seconds faster than your 5k PR Pace

Rest 2 minutes