HF60

WORKOUT

ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing

(70/53)|(53/35)

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

SC45

STRENGTH

5-5-5-5

Tempo Bench Press (1111)

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

3 Strict Pull-ups

6 Deficit Push-ups*

9 Up-Downs

*Deficit on DBs or Plates

(Score is Rounds + Reps)

HF30

WORKOUT

FOR TIME

500m Row

-2:30 HARD CAP-

(Score is Time)

-1:00 Rest b/t Efforts-

EMOM x 10 MINUTES

MIN 1 – 6 Push-Ups + 15

Sit-Ups

MIN 2 – 6 Burpees + 20 KB

Sumo DL High Pulls

-1:00 Rest b/t Efforts-

AMRAP x 2:30 MINUTES

Row for Meters

(Score is Number of Meters)