Primarily Outdoors – Please do not park in the lot
Warm-up
Every 90 Seconds
-100M Run
Then AMRAP Prison Burpees*
-100M Run
Then AMRAP Narrow Stance Squat (Feet Together if able)
-100M Run Then AMRAP
Single Arm Renegade Row
*Prison Burpees = 3 Push Ups in the middle of the Burpee.
Midline
2 Rounds
In 2 minutes Complete
30 Hollow Rocks
30 Double Crunches
Then AMRAP
Sit-ups*
Rest 30 seconds
In 2 minutes Complete
30 Supermans
30 Single Leg Glute Bridges
Then AMRAP
Sit-ups*
Rest 30s
*ADV – V-Ups
WOD
800m Run
50 Burpees
50 Pistols
600m Run
40 Single Arm Snatches (50/35)
40 Lunges with SA lockout
400m Run
30 Single Arm Devils Press
30 Single Arm Thrusters
L2 – 40/25/ 30 Pistols
L1 – 30/15 – 30 Burpees 40 Reverse Goblet Lunge 600M/400M/200M
ADV – Move Faster
Extra Work
5 Sets*
5 Bench Press
5 Strict Pull Ups
Rest as needed between sets
*Most sets should be unbroken – add weight to pull ups where able.