EQUIP: Box (24/20), Wall Ball (20/14), Jump Rope, Rower, Rings
WARM-UP:
*Active Stretch
-then:
*400m Run
*40m Lateral Plank Walk (4 lengths of 10m outdoors)
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SET #1:
A)
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Air Squat
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Burpee
Upon Immediate Completion (in any order):
*400m Run
*400m Row
-Group waits until the last person finishes Part A to move onto Set #2. Early finishers, see below:
B)
Early Finishers:
AMRAP Until Last Person Finishes -
*25 x Double-Under (sub: 25 x Singles + 25 x Lateral Bar Hop)
*5 x Reverse Burpee
SCORE of SET #1 = TIME to complete Part A + TOTAL ROUNDS in Part B
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SET #2:
A)
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Box Jump (sub: alt. Step-Up)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Wall Ball
Upon Immediate Completion:
*400m Run
*400m Row
-Group works until the last person finishes Part A. Early finishers, see below:
B)
Early Finishers:
AMRAP Until Last Person Finishes -
*25 x Double-Under (sub: 25 x Singles + 25 x Lateral Bar Hop)
*5 x Ring Dip
SCORE of SET #2 = TIME to complete Part A + TOTAL ROUNDS in Part B
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