Teams of 2.
10 Rounds-
2 Deadlifts (225/155)
150m Run (together)
10 Synchro Burpee-Over-Bar
150m Run (together)
16 HSPU


Metabolic Conditioning:
4 Rounds-
10 Knee Tucks
20 Wall Balls (14/10)

Functional Body Building:
5 Rounds-
25m Quadruped Bear Crawl
10 Single Leg RDL w/ Kettlebell
20 second Hollow Hold


Strength Training:
EMOM 8 Minutes-
3 Front Squats @ 75%

Metabolic Conditioning:
4 Rounds-
30 second Max Calorie Assault Bike
25m Sled Pull (230/140)


Aerobic Conditioning:
5 Rounds-
250m Row

Metabolic Conditioning:
12-9-6
Handstand Push-ups
Box Jumps (24″/20″)
Box Pistols


14Aug

“Fran”

Metabolic Conditioning:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Interval Training:
EMOM 10 Minutes-
5 Burpees
20m Sprint