For Time
500 Goblet Squats (24/16 kg)
Every break, perform:
10 Russian Twists (24/16 kg)
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For Time
500 Goblet Squats (24/16 kg)
Every break, perform:
10 Russian Twists (24/16 kg)
For Time
1 mile Run
75 Air Squats
75 Russian Twists
74 Medicine Ball Lunges (20/14 lb)
800 meter run
50 Air Squats
50 Russian Twists
50 Medicine Ball Lunges (20/14 lb)
400 meter Run
25 Air Squats
25 Russian Twists
25 Medicine Ball Lunges (20/14 lb)
Then, 2 Rounds of:
10 Burpees
25 meter Bear Crawl
25 meter Crab Walk
2 Rounds for Time
21 Russian Twists
15 Reverse Lunges
9 Squats to Sit
15 Russian Twists
12 Reverse Lunges
9 Squats to Sit
12 Russian Twists
9 Reverse Lunges
6 Squats to Sit
2 minutes Rest after Round 1
For Time
50 Russian Kettlebell Swings (24/16 kg)
104 Goblet Squats (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Kettlebell Ballistic Rows (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Kettlebell Push Presses (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Goblet Squats (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
For Time
Buy-In: 26 Burpees
Then 6 Rounds of:
19 Kettlebell Swings (53/35 lb)
20 Push-Ups
19 Goblet Squats (53/35 lb)
Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold*
*Perform a penalty for each break or rest from Plank:
- 1st Break: 3 Burpees
- 2nd Break: 4 Burpees
- 3rd Break and more: 9 Burpees