5 Rounds for completion10 Banded glute bridges
10 Sumo stance good mornings
15 Lateral band walks left
15 Lateral band walks right
4 Rounds for time
200m Run
5 Squat Cleans (165/115)
7 Box Jumps (24″/20″)
*12 minute cap*
3 Rounds for completion1 Minute : Single-arm plank on rings R 1 Minute : Single-arm plank on rings L 1 Minute : V-ups 1 Minute : Supermans Seated Z Press 5×10 Seated Press for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps #5: 10 reps 12 Minute AMRAP *Begin every…
Jefferson Curl5x10
*empty bar only*
5 Rounds for reps
1 Minute : 16/14 Calorie row
1 Minute : Max Strict HSPU
1 Minute : 50 Double-unders
1 Minute : Max Kettlebell Swings (55/35)
*score is HSPU and KBS combined*
*must complete calories and double-unders for Rx*
Scoring: Reps
Split Squat 5x20Front Foot Elevated Split Squat for load:
#1: 20 reps
#2: 20 reps
#3: 20 reps
#4: 20 reps
#5: 20 reps
*10 reps per leg*
10 Minute AMRAP
20 Single-arm DB Thruster (50/35)
20 Single-arm Ring Row
