1) FEEL THE BURN (+ lower body)

Chipper for time:
50 KB goblet squats
30 jumping split lunges
20 KB deadlifts
10 med ball v-ups
10 60’ sprints
40 KB goblet squats
40 jumping split lunges
20 KB deadlifts
10 med ball v-ups
10 60’ sprints
30 KB goblet squats
50 jumping split lunges
20 KB deadlifts
10 med ball v-ups
10 60’ sprints

Rest 2 mins.

Cash out:
30 wallballs

    2) WEIGHTS

    5 Rounds (1 min at each station):
    1) KB Deadlifts
    2) DB Bench Press
    3) Goblet Squats
    4) DB Box Step Ups
    5) Barbell Curl
    6) Rest

    Round 1 - light (20 reps)
    Round 2- med (15 reps)
    Round 3 - heavy (10 reps)
    Round 4 - med
    Round 5 - light

    3) PLYO CONDITIONING

    Interval Training, E4Mx6:
    10 burpee box jump-overs
    10 DB push press
    15 KB swing (53/35)

    4) CARDIO

    Interval Training, E6MOM x 5:
    400m run (scale, 285 m)
    20 plate G2O (35/25)
    AMRAP battle rope to 4 min.

    5) CARDIO-DETOX

    5 Rounds:

    • Row :30 Light-Med-Light-Hard
    • Rest :30
    • Battle Rope 50 reps
    • Run 400m
    • Rest 1 min