Warm-up
200-meter jog
Left arm over chest 20 seconds
Right arm over chest 20 seconds
5 lunges forward each
5-inch worms
5 reverse lunges each
200-meter jog

Workout
Run 1 mile
20 Burpees
10 Goblet Squats
Run 800m
20 Burpees
15 Kettlebell swings
Run 400m
20 Burpees
20 Ground to Overhead
Run 200m

Cool down return to normal breathing
PRT

Location: Benjo (Wofford)

AMRAP 9

15 TTB
10 Deadlift 52,5/37,5kg
5 Power Snatch 52,5/37,5kg

Target 3 +

Tabata core

1: Crab extension hold
2: sit up

10x Burpee over MedBall
20x MedBall lunge
30x MedBall power clean
40x WallBall
30x MedBall power clean
20x MedBall lunge
10x Burpee over MedBall

3min amrap
5cal echo bike
5 burpee

3min rest

3min amrap
8cal bike
10 Db snatch

3min rest

3min amrap
6cal ski
8 Knee raise

3min rest

3min amrap
8cal row
8 jumping pull-up

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Stick Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-

Skill
5 set
Kb windmill 5reps/ Side
Add weight each set if form allows.

Stacking

Deadlift
Swing
Goblet Lunges
Dead Snatch
Goblet Squat
KB Burpee

/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-

12/9 cal AB
10 alternating DB snatches
6 wall walks
10 alternating devil presses with the same DB as before
12/9 cal AB

In pairs, 3 rounds each, one does the whole thing while the other one rests ...

2-3 rounds
10-15 GHD hip extension
10 snowangel
10 wall squat