From 0-15 mins
36 rounds of:
4 Wall Balls (20/14)
4 DB Facing Burpees
From 15-30 mins
24 rounds of:
4 DB Thrusters (35/20)
4 Burpee Box Jump Overs (24/20)
From 30-45 mins
12 rounds of:
4 Devil’s Press (35/20)
100m Run
From 0-15 mins
36 rounds of:
4 Wall Balls (20/14)
4 DB Facing Burpees
From 15-30 mins
24 rounds of:
4 DB Thrusters (35/20)
4 Burpee Box Jump Overs (24/20)
From 30-45 mins
12 rounds of:
4 Devil’s Press (35/20)
100m Run
200m Run
1 min Straddle Stretch
1 min Dead Bug
1 min Banded Hip Thrusts
1 min Med Ball between knees Hip Thrusts
1 min Sumo Inchworms
1 min Sumo Deadlift High Hips
1 min Sumo Deadlift Low Hips
Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.
AMRAP x 6 mins:
15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
AMRAP x 6 mins:
40 DUs / 40 Singles
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
Complete 3 sets of:
30 secs L-Sit Hold on Parallett Bar
30 secs Hollow Hold
30 sec/side Side Plank
Rest 90 secs