Thursday 03/05/2020

HF60

WORKOUT

5 SETS

20/15 Cal Bike

25 Russian KB Swing (70/53)|(53/35)

20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets
*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.
(Score is Each Set for Time)

FINISHER

3 SETS 30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)

SC45

STRENGTH

10-8-6-4

Sumo Deadlift

 WORKOUT

AMRAP x 15 MINUTES

200m Run

12 Wall Balls (20/14)|(14/10)

12 Sumo Deadlift High Pulls (95/65)|(75/55)

12 Box Jumps (24/20)
(Score is Rounds + Reps)

HF30

 8 ROUNDS FOR TIME

10 Med. Ball Squat Clean

12 Med. Ball Reverse Lunges

14 Med. Ball Plank Rolls

-16:00 Hard Cap
(Score is Time)

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