Katurday 5.13

Enduro-Hiit

45 minutes of FUN!

1 round of small ( 5 rounds hiit version)

1000 m row (200 m row)

50 burpees (10 burpees)

50 box jumps (10 box jumps)

800 m run (run to grass and back)

1 round of Kelly (4 rounds)

400 m run  (100 m run)

30 box jumps (10 box jumps)

30 wall balls (10 wall balls)

1 round of Helen (2 rounds)

400 m run (200 m run)

21 kettle bell swings (10 kettle bell swings)

12 pull ups (5 pull-ups or ring rows)

Annie

50-40-30-20-10

double unders (50-40-30-20-10 singles)

Sit ups (25-20-15-10-5)

Remaining time

AMRAP Cindy (hiit does same)

5 pull ups

10 push ups

15 air squats

Partner

10 rounds for time

Partners alternate movements

5 ground to overhead 135/95

10 burpees over bar

5 power cleans

30 double unders

5 thrusters

200m run (together)

Boot camp

Saturday Ladderday

AMRAP 30

*add rep each round, keep runs the same* (example: round 2- 6 reps of everything, round 3, 7, etc...)

100 m run (grass and  back)

5 kettle bell swings

5 box jumps

100 m run

5 goblet squats

5 burpees

100m run

5 sit ups

5 plate ground to overhead

100m run

5 bear crawl plate pushes

5 ring rows