You’re BIG! You’re HOT! You’re A DO-ER!!!!

This circuit is a good ol’ sweat and tears, can’t stop, won’t stop circuit including but not limited to :

ROPES*
HOLLOW ROCKS
SLAMS*
ROWER PADDLE PIKES
STATIONARY WALKING LUNGES*
SUPINE MBALL CHEST THROW
SPEED SWITCH KICKS*
SISSY SQUATS

PLATE JUMP BURPEES*
ELEVATED GLUTE PRESS
SHOULDER PRESS*
SUPINE HOLD

8 min MOVEMENT FLOW / CONTEMPORARY DANCE REHEARSAL

FD : 20s ON : 10s OFF X 2 SETS X 1 ROUND (12 mins)

ROUND 1 : SET YOUR CUMULATIVE REPS ON ALL * exercises 25s ON : 15s off X 1 SET X 1 ROUND (8mins)

ROUND 2 : BEAT THOSE NUMBERS 40s ON : 20s OFF X 1 SET X 1 ROUND (12mins)

20' AMRAP
10 PUSH PRESS (50/35)
10 KB SWING (24/16)
10 BOX JUMP (60/50)

4 rounds

5 Deadlifts (70 % of 1 RM)
10 DB snatch, 20/30 lbs

3 rounds for time:
800 m run w/Bulgarian bag 15/7,5 kg
60 m walking lunges w/Bulgarian bag 15/7,5 kg
80 m KB farmer’s carry 32/24 kg
3 rope climbs

Running shoes needed!

40 minutes timecap.

A) 20min AMRAP
Run 100m
20 Squats
Run 200m
20 Pushups
Run 100m
20 Situps
Swim

B) ”You Go, I Go”
5 Rounds/each

Run
Swim
10 Burpees

Takakyykky 5x5@75-85%

Kyykkyhyppy 1/4 syvyydestä 5x3@50%

3 rounds
8 HSPUs
5 Bar MUs
5 OHS 50kg/35kg
50 DUs

Snatch 5x2x80%

bench press

5x5, ahap. Every sets as heavy as possible

SO 2:00

Kipping Pull Up
Kipping HSPU