Diana and Alex

Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Rob

Part 1. Strict Press
Spend 15:00 Minutes, build up to a heavy set of 8 reps

Part 2. 4 Sets of
1:00 Min Max: Rope Climbs
1:00 Min Max: DB Shoulder to Overhead (50lbs/35lbs)
1:00 Min Max Double Unders
1:00 Min REST

Paige and Laura

AMRAP in 20:00 Minutes
10 Single DB Box Stepups
10 Single DB Devil Press
10 Single DB Box Stepups
20 Single DB Devil Press
10 Single DB Box Stepups
30 Single DB Devil Press
10 Single DB Box Stepups
40 Single DB Devil Press
10 Single DB Box Stepups
50 Single DB Devil Press
***
DB Loading 50lbs/35lbs
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Michaella

In Groups of 2-3, “Waterfall Style” complete 6 sets each, of the following
21/18 Calorie SkiERG
15 GHD Situps
100ft Sandbag Carry #150lbs/#100lbs
3 Sandbag Cleans
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Kevin

5 Rounds
1KM Run
30 Wallballs 20lbs/14lbs
*40:00 Minute Time Cap
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Safi, Ilianna and Ibrahim

AMRAP in 4:00 Minutes
27/21 Calorie BikeERG
27 Burpees
27 Pullups
REST 4:00 Minutes
AMRAP in 4:00 Minutes
21/15 Calorie BikeERG
21 Burpees
21 Toes-Bar
REST 4:00 Minutes
AMRAP in 4:00 Minutes
15/9 Calorie BikeERG
15 Burpees
15 Chest to Bar Pullups
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Coach Will

Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Amanda and Tracy

In Teams of 2 complete the following: 60-40-20 Reps of 
Power Cleans #155/#105
Bench Press #155/#105
Followed by 10 Rounds (5 Each) “I go, you go”
1 Legless Rope Climb
30 Double Unders
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Fleet Ready!

10 Rounds of 2:00 on/1:00 off
20/15 Calorie BikERG
Max Reps: Burpee Box Jumps
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