1. Each movement is done for 5 minutes with 2 min rest: – max distance Prowler push -max distance sled drag -max row -max distance ping plate farmer carry -max distance row
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1. EMOM x 12 Minutes 1- 30 seconds Hallow Hold or Rock 2-Nose to Wall Handstand Holds 3- Dead Hang x 45 sec 2. “Fran’s Cousin” 21-15-9-9-15-21 Kb Thrusters (35/20) Ring Rows *workout is done in partners
1. 3 Sets of : In 3 minutes complete 400m run + max push ups *rest 2 min 2. 1-2-3-….10 Deadlift (225/155) Burpee over Bar
1. 5 sets of: 2 Cleans + Jerk 2. AMRAP x 3 minutes 4 Power Cleans (115/75) 8 Shoulder to Overhead (115/75) 30 Double Unders *rest 1 minute and repeat 3 times
1. Every 90 seconds for 6 sets: 2 Front Squat+4 reverse lunge+ 2 Front Squat 2. AMRAP x 12 minutes 12 Wall Balls 12 Pull ups 12 V-ups 12 KB Swing 3. In Pairs complete 400m Farmers carry
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