Warm-up
Coaches Choice!
FITNESS 201003
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
45 Abmat Situps
Into…
21 Burpee Box Step Overs
21 DB Clean and Jerks
21 Burpee Box Step Overs
21 DB Clean and Jerks
21 Burpee Box Step Overs
21 DB Clean and Jerks
PERFORMANCE 201003
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)
At Home AMRAP 10
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Devil’s Press
10 Squat Broad Jumps (2 Feet)
AMRAP 10 – Run and Swing
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
15 Russian Kettlebell Swings (heavy)
Mobility
LAX to Traps and Shoulders
Roll Posterior
Cobra Pose
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