Cross Training

40 min AMRAP

• 200m Run (Small Loop)
• 3 x 2- Tire step-ups + 1 – Tire flip
• 50m Run to pull-up bars
• 5 x pull-ups
• 50m Run to Back Pad
• 8 x Med Ball Squat Cleans (50/30)
• 13 x Sit-ups

Bench Press

• 2 x 5 (95/65)
• 1 x 5 (135/85)
• 1 x 3 (155/115)
• 1 x 2 (185/ 125)
• 3 x 5 (200/ 145)

5 rounds for Time

• 3 x cleans
• 5 x Dips
• 8 x Burpees Over Bar

Deadlift Session

• 2 x 5 (135/85)
• 1 x 5 (185/105)
• 1 x 3 (225/125)
• 1 x 2 (275/ 155)
• 1 x 5 (315/ 175)

Partner For Time (40,30,20,10)

• Ski Erg Cal
• 1-arm Alt DB Hang Snatches (50/35)

For Time

• 3000m Row
• 6000m C2 Bike

20 min AMRAP

• 250m (around the small loop to the pull-up station)
• 3 dips
• 5 pull-ups
• 50m to pad
• 10 wall balls (20m)
• 2 tire flips (biggest tire you can flip)

Accessory Day

• Knees over Toes Program
• Reverse Hyper
  • 3 x 10 Light
• 5 min EMOM
  • 5 x DB Devil Press
  • 5 x DB Front Rack Squats

21min Alt EMOM

• 5 x Barbell Floor Press (Heavy)
• 25m Kettlebell Farmer Carrier (Heavy)
• 10 x Ball Squats (Heavy)

10 Rounds

• 10 x GHD sit-ups or equivalent
• 3 Dips
• 250m Row

4 rounds for time (36min cap)

• 5 Tire Flips (back pad)
• 200m Run / Carry
• 10 Pull-Ups (pull-up bars)
• 200m Run / Carry
• 15 Push-ups (around the rocks)
• 200m Run / Carry
• 20 Lunges. (around the start of the small loop)
• 200m Run / Carry

Have to carry a 50lb Ball for one 200m section on each round.

Cycling

• 30min Sping Class