6am/9.30/5pm/6pm
Warm Up
200m Run
3 Rounds
10 Push Ups
15 Sit Ups
20 Squats
10min Rest
WOD
Air Force
20 Thrusters @ 43/30
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
The athlete must perform 4 burpees every minute on the minute until completion. This includes beginning the workout with 4 burpees
Cool Down
1000m Row
1000m Air Dyne
7pm
Warm Up
Musical Wallballs
Skills
Movement Review
Thruster
Russian Kettlebell Swings
WOD
12 min AMRAP
15 Thrusters 45/30
15 Russian Kettlebell Swings 24/16
15 Chin Ups
15 Burpees
Core
50 Plank and alternating claps with partner