1. Three sets of: 15 V-ups 20 Russian Twists 20 sec. Hallow Hold 20 sec. L-sit 2. “Cindy on the Prowl” 20 minute AMRA 5 Pull ups 10 Push ups 15 Squats *The prowler must constantly be moving between fellow athletes
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1. Four sets of: Romanian Deadlift x 4-6 reps Side Plank x 30-45 sec 2. For Time 20 Power Cleans (155/105) 10 Tall Box Jumps 20 Hang Power Cleans(155/105) 10 Tall Box Jumps
1. For Time 100 double unders 200m walking lunge with wall ball 400m farmers carry 800m run 1000m row
1. EMOM for 8 minutes : Split Jerk x 3 2. AMRAP for 15 minutes 100m shuttle run 50 double unders 10 toes to bar 5 handstand push ups
1. 4 Sets of : Back Squat x 6 reps Single Arm D-bell Row x 8 reps Hallow Rock or Hold x 30-45 sec 2. Every 2 minutes for 10 minutes 15 Kettle Bell Swings 10 Goblet Squats 5 Burpee Pull ups
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