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2 Round:
–30 Plyo Skier
–15 Air Squat
–10 Ring Row
–5 Inchworm + Push Up
–5 No Push Up Burpee
–200m Run or Bike/Row
Deadlift Barbell Warm Up 1x: (coach’s call)
–5 Shin to Knee
–5 Knee to Mid Thigh
–5 Mid Thigh to Stand
–5 Deadlift
AMRAP 30 min:
200 meter Run
10 Deadlift (315/275)
400 meter Run
20 Burpee Pull Up
600 meter Run
30 Wall Ball (20/14)
Goal: 3 Rounds
AMRAP 30 min Scaled Version:
200 meter Run
10 Deadlift (225/155)
300 meter Run
10 Burpee Jumping Pull Up
400 meter Run
20 Wall Ball (20/14)
Goal: 3 Rounds
AMRAP 30 min Minimal Gear Version:
200 meter Run
10 Dumbbell Deadlift (heavy)
400 meter Run
20 Burpee Pull Up
600 meter Run
30 Wall Ball (20/14)
Goal: 3 Rounds
AMRAP 30 min Bodyweight Version:
200 meter Run
20 Box Hamstring Curl
400 meter Run
20 Burpee
600 meter Run
30 Air Squat
Goal: 3 Rounds
Post Work 1-2xs:
–1min per side Smash Calves
–:30sec Alt. Pike Calf Stretch
