Katurday 4.8- Enduro-Hiit and partner, there will be outside running so plan accordingly

Enduro-Hiit 4.8.23

*After completed, eliminate the bottom moment and start at the top again until you finish the last round with only one movement*

*45 min Cap

500m Row or 400m run

10 alternating dumbbell snatches (50/35)

10 calorie assault bike

15 kettle bell swings  (53/35)

10 box jumps

15 goblet squats (53/35)

30 double unders

5 devils presses (both arms)

10 burpees

20 wall balls

40 mountain climbers (total)

5 man makers

Partner 4.8

*20 reps of each movement split between partners, one working at a time

*After first round completed, drop the bottom movement and keep going until you end with only one movement

*RX weight: 135/95

Burpees

Power Cleans

Box jump overs

Shoulder to Overhead

400 m run with partner

Power Snatch

20 cal bike

Overhead Squat

Handstand Push Ups

Clusters

Boot Camp 4.8

"Take me out to the Ball Game"

9, 3 minute innings :30 between each

Inning 1

3 min row or bike for max calories

Inning 2

3 min AMRAP

5 burpees

10 kettle bell swings

10 sit-ups

Inning 3

1 min max push ups

1 min max air squats

1 min max step ups or box jumps

Inning 4

3 min amrap

5 goblet squats

4 shuttle run lengths

3 renagade rows with push up

Inning 5

3 min ladder (add a rep to each movement each round)

1 bicep curl

1 DB shoulder to overhead

1 DB thruster

Inning 6

3 min max distance lunges

Inning 7

3 min AMRAP

2 bearcrawl lengths

10 kettle bell swings

2 bearcrawl lengths

10 goblet squats

Inning 8

1 min burpees

1 min step ups/box jumps

1 min sit ups

Inning 9

1 min plank

1 min hollow hold

1 min plank