Katurday 6.3

Enduro-Hiit

*start each round with 400m run (HIIT 200m run), or 500 m row (HIIt 250) or 800m bike (HIIT 400)

45 min AMRAP ladder (increase reps by 2 each round)

2 alternating dumbbell snatches (50/35#)

4 burpees

6 goblet squats

8 box jump overs

10 toes to bar or V-UPs

12 double unders (2:1 singles)

Partner

2 rounds

Pond lap- with partner

120 double unders

60 OHS (115/75)

3 Rounds

1st round: 40 pull ups

2nd round: 40 toes to bar

3rd round: 40 HSPU

20-16-12 C&J (165/105)

4 rounds

4 complexes: 2 hang PC + 2 front squats (205/135)

20 box jumps

Boot camp

Part 1

4 Rounds

:45 row/ ski erg/bike for cals/run

:45 burpees over erg (if rowing, otherwise burpees)

:45 jump rope/line hops

:45 sit-ups

:45 air squats

1 min rest

Part 2

15 min AMRAP

5 goblet squats

10 kettle bell swings

10 Box jumps/step ups

10 weighted lunges with KB (can scale to body weight)

100 m farmers carry

Run to grass and back