A. Warm Up
12 minutes EMOM alternating movements 1. 15/12 cal Airdyne 2. 15 Good Mornings 3. 20 Sit Ups 4. 10 Burpees
B. Conditioning
”The Jake Morris”
20 min Time Cap 10-9-8-7-6-5-4-3-2-1 Deadlift 275/185 Strict Pull Ups
– Then –
Max Meter Row with remaining time
* Scored by total Meters *
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows