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Performance
For Total Time
A. 3 Rounds
400m Run
7 Back Squats 205/145
15 Toes-to-bar
-rest 4 minutes-
B. 3 Rounds
200m Run
60 Double Unders
20 Dumbbell Snatches 50/35 (alternating)
*35 minute time cap

 

Lifestyle
For Total Time
A. 3 Rounds
400m Run
10 Back Squats 135/95
20 Sit-ups
-rest 4 minutes-
B. 3 Rounds
200m Run
60 Double Unders
20 Dumbbell Snatches 35/20 (alternating)
*35 minute time cap

 

Rehab Upper
For Total Time
A. 3 Rounds
400m Run
7 Back Squats 205/145 (from Rack)
15 GHD Sit-ups
-rest 4 minutes-
B. 3 Rounds
200m Run
60 Double Unders
30 Hip Extensions
*35 minute time cap

 

Rehab Lower
For Total Time
A. 3 Rounds
500m Row
7 Bench Press 155/105
15 Toes-to-bar
-rest 4 minutes-
B. 5 Rounds
250m Row
20 Calorie Bike
*35 minute time cap