| Exercise | Sets | Rep Goal |
| Assisted Overhand Pull ups | 3 | 2/fail |
| 2-Arm Dumbbell Row | 3 | 2/fail |
| Dumbbell Rear Lateral Raise | 3 | 2/fail |
| 2-Arm Dumbbell Curl | 4 | 2/fail |
| Seated Dumbbell Shoulder Press | 1 | 2/fail |
| Sumo Squat | 2 | 2/fail |
| 45 Deg Back Raise | 2 | 2/fail |
| Reaching Sit-Up | 3 | 2/fail |
Strength
Every 2 minutes on the Minute, for 15 minutes:
Shoulder Press x 3 reps
(try increasing weight each set)
Metcon
10 minute AMRAP:
5 Push Press
10 Push Ups
100 m Run
ROMWOD
Five rounds for time of:
400 Meter Run
30 Wall Ball
20 Box Jumps
10 Renegade Rows (push up, row left, push up, row right)
ROMWOD
For Time:
50 Jumping Squats
10 V-up Situps
40 Lunges (w/ 20# each hand)
20 Push Ups
30 Jumping Squats
30 Sit ups
20 Lunges (w/ 20# each hand)
40 Push Press (20# dumbbells)
10 Jumping Squats
ROMWOD
Strength
Four sets of Pause Deadlift x 5-6 reps
pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1 RM
Rest 60 Seconds
L-Sit Hold x 30-45 seconds
Rest 60 seconds
Metcon
3 rounds of:
50 Double Unders
10 Power Cleans
ROMWOD
Tabata
Air Squats
Sit ups
KB Swings
Russian Twists
Double Unders
ROMWOD
Murph
1 mile Run
100 Pull ups
200 Push ups
300 Air Squats
1 mile Run
Option – Half Murph
ROMWOD
MetCon
On a continuously running clock, 2 minutes of each for max reps of:
Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
Box jumps
ROMWOD
Metcon
For time:
Run 1600m
21 cleans
15 thrusters
Run 800m
15 cleans
12 thrusters
Run 400m
9 cleans
9 thrusters
ROMWOD
Strength
Deadlift 15-12-9-6-3 reps
Metcon
12 minute AMRAP of:
40 Double Unders
20 Wall Ball
10 Atomic Sit ups
ROMWOD
