- Jumping Jacks – 30 RepsΒ
- Sumo Inchworm Push Ups – 5-4-3-2-1 RepsΒ
- Pigeon Stretch – 1 Minute per sideΒ
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the drivewayΒ
- 3 Hang Power Cleans (ascending weights)Β
- :15s Hollow HoldΒ
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Workout: Ladder + For Time
Part A: Ladder x 15 Minutes
Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35)
-then in remaining time Ladder of:
3 – 6 – 9 – 12 – 15 – 18 – 21 – etcβ¦
- Hang Power Cleans (135/95)Β
- Weighted Ab-Mat Sit Ups (20/14)Β
- 21 Double Unders (every round)Β
-Rest 2 Minutes-
Part B- For Time
- 200 Meter DB/KB Farmers Carry (24K/16K)(50/35)Β
- 400 Meter RunΒ
*Two Scores:
- Last FULL round completed + partial reps for part AΒ
- Time for Part BΒ
βββββββββββββββββββββββββββββββββββ
Cardio Option: Ladder + For Time
Part A: Ladder x 15 Minutes
Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35)
-then in remaining time Ladder of:
3 – 6 – 9 – 12 – 15 – 18 – 21 – etcβ¦
- Russian KB Swings (24K/16K)Β
- Weighted Ab-Mat Sit Ups (20/14)Β
- 21 Double Unders (every round)Β
-Rest 2 Minutes-
Part B- For Time
- 200 Meter DB/KB Farmers Carry (24K/16K)(50/35)Β
- 400 Meter RunΒ
βββββββββββββββββββββββββββββββββββ
Core: 4 Rounds
- 30 Bicycle CrunchesΒ
- :30s 6-inch Hold
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