HF60

STRENGTH
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

WORKOUT
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

SC45

STRENGTH
6-4-2-6-4-2
Push Press*

*Second set of 6-4-2 should be heavier than your first set of 6-4-2

WORKOUT
4 SETS
10 Push Press (115/75)|(95/65)
10 Burpee Pull-up
12/10 Cal Row

-Rest 1:00 b/t Sets-

HF30

WORKOUT
5 SETS
:20 MAX Cal. Bike
:40 Recovery Bike

-No Additional Rest b/t Sets-

(Score is Total Number of Calories)

-Rest 2:00-

AMRAP x 7 MINUTES
10 Plate Ground to Overhead
10 Plate Press-Outs
100m Run

(Score is Rounds + Reps)