Workout of the Day

1 ROUND :30 EACH MVMT
Up Downs
Lunges
PVC Good Mornings

1 ROUND :30 EACH MVMT
Burpees
Lunges
PVC Pass Throughs

1 ROUND :30 EACH MVMT
Burpee Broad Jumps
Lunges
PVC Behind the Neck Snatch Grip Shoulder Press

2021 Quarterfinal Test 5
9-6-3 reps for time of:
Snatch
Burpee box jump-over
♀ 135 lb., 30 in.
♂ 185 lb., 30 in.

400M TEAM RUN

-into-

1 ROUND :30 EACH MVMT
Banded Pull-Aparts
Tempo Air Squats
Scap Push Ups
Scap Pull Ups

EVERY 5:00 FOR 5 SETS
12 Back Squat @BW+
12 DB Bench Press
8 Strict Pull Ups

TABATA

Coppenhagen Plank

1 ROUND :30 EACH MVMT
Inch Worms
Tibia Raises
Bird Dogs

1 ROUND :30 EACH MVMT
Walking Lunges
Calf Raises
Side Plank R

1 ROUND :30 EACH MVMT
Bear Crawl
Heel and Toe Walks
Side Plank L

EVERY :90 FOR 5 SETS

:30-45 Practice Rope Skipping

Walking Rest between sets.

AMRAP X 20 MINUTES
600m Run
60s Ring Support
30 Cross Overs

GAME 3:00
Rock Paper Scissors Entourage

TEAMS OF 3

ROW 8/7km*

*Share meters however you like but in order to switch, every athlete must perform the buy-in:

1 Rope Climb
30m Bearhug Sandbag Carry (70/45)

COMPETE

Legless Rope Climb

30m Bearhug Sandbag Carry (90/70)

FITNESS

30m Bearhug Plate Carry (40/25)

4 Rounds for time:

15 Triple Unders
20 DB Step Overs@22,5/15
20 Toes to Bar