Warmup
30 sec shoulder taps
30 sec seal jacks
30 sec hollow rocks
4 rounds (one round every 2 minutes)
- 12 barbell/db push presses
- 12 bent over double kb rows
1 min break
3 rounds (one round every 3 minutes)
- 200 M row
- 15 kb swings
- 10 up downs
1 min break
4 rounds
- 20 sec db hammer grip push-ups
- 10 sec break
- 20 sec bicycle crunches
- 10 sec break
- 20 sec regular push-ups
- 10 sec break
- 20 sec Russian twists
-10 sec break
30 sec high knees w/twist 30 sec butt kicks 30 sec seal jacks 2x through E2MOM 6 12 db thrusters 12 step-ups 1 min break E2MOM 8 12 kb swings 10 push-ups 8 up downs 1 min break E3MOM 9 200 M row 20 lu
30 sec seal jacks 30 sec butt kicks 30 sec inch worms 2x through 20 sec shuttle run 20 sec bear crawl 20 sec up downs 30 sec break 4 rounds 1 min break 20 sec squat jumps 20 sec lunges 20 sec heal roc
For Time: 50 Sit ups 40 Russian KB Swings 30 Wall Balls 20 Push Ups 10 Burpees 20 Push ups 30 Wall Balls 40 Russian KB Swings 50 Sit ups
