OPTIONAL COOL DOWN

5-10 MINUTE FOAM ROLL
Options....
Quads
Glutes
Lats
Calves

Composed by Gavin Peacock.

5RFQ
20m Toe Walking
20m Heel 2 Toe Walking
20m Jump & Stick the Landing
20m Duck Walk
rest 2 minutes

5 Giant Sets

strict pull ups
ring dips

rest btw sets as needed

FOR TIME

PERFORM LIKE THE SONG WITH 24 DOUBLE UNDERS BEFORE EACH ROUND - FIRST ROUND IS 24 DOUBLE UNDERS AND ONE ROPECLIMB, SECOND ROUND IS 24 DOUBLE UNDERS, TWO DEADLIFTS AND ONE ROPECLIMB AND SO ON

• 1 Ropeclimb
• 2 Deadlifts 125kg
• 3 Muscle ups
• 4 Handstand Pushups
• 5 Burpee box jump overs
• 6 Thrusters 50kg
• 7 Pullups
• 8 Steps OH Walking lunges 50kg
• 9 Toes to bar
• 10m Handstand walk
• 11 Wall Balls
• 12 Squat cleans 80kg

2 Split Jerk @65-70%

Muscle
3 - Snatch Grip Deadlift
6 - Pull Up
9 - Shoulder Fly
12 - Incline Curl
15 - Inverted Row
18 - Hammer Curl
21 - Pull Throughs
24 - Sit Up

EMOTM 20 min
Do pull ups 3 - 5 (even)
Do dips 3 - 5 (odd)

Use weight if needed.

For Time:
400 Meter Run
21 Front Squats (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run

Max reps