"IRT" - In Remaining Time

EQUIPMENT: Heavy DBs (20s - 25s), Pull-Up Bar w/ optional Box below, Mat, Rower (?)

WARM-UP:

*Active Stretch

-then:

40-30-20-10 x

*Air Squat

*Plank Windmill

*Straight Leg Bicycle

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In 10 Minutes:

*800m Run or Row

AMRAP in Remaining Time:

*5 x Burpee

*10 x Push-Up

*15 x Squat Jump

2 Rounds -

In 5 Minutes:

*400m Run or Row

AMRAP in Remaining Time:

*5 x Toes-to-Bar (challenge: Hanging Pass-Through)

*10 x DB Push-Up + Row

3 Rounds -

In 2.5 Minutes:

*200m Run or Row

AMRAP in Remaining Time:

*GI Jane (= Burpee-Pull-Up)(sub: Burpee-Box Jump-3 Jumping Pull-Up)

In 10 Minutes:

*800m Run or Row

AMRAP in Remaining Time:

*5 x Dive Bomber

*10 x Seated DB Shoulder Press OR Lunge Thruster

*15 x (Jumping) DB Deadlift

FINISHER:

TABATA: Donkey Kick + Push-Up (chllnge: Donkey Kick to Handstand + Push-Up)

TABATA: alternating rounds of Hollow Body Hold and V-Up