October 14 Bootcamp and CF
Monday October 14 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m broad jump + 20m penguin walk + 10 alternating DB snatches]
+
20.1
10 rounds for time (15:00 cap)
8 ground to overhead, 65/95 (scaled 45/65)
10 bar-facing burpees
+
Every :60 for 15:00
1st: :30 moderate row or bike
2nd: :30 handstand hold or plank
3rd: :30 single-leg pikes
+
NFT:
Accumulate 50 banded lat pull downs
Accumulate 50 russian twists
Monday October 14 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m broad jump + 20m penguin walk + 10 alternating DB snatches]
+
20.1
10 rounds for time (15:00 cap)
8 dumbbell clean and jerks, moderate
10 dumbbell-facing burpees
+
Every :60 for 15:00
1st: :30 moderate row or bike
2nd: :30 handstand hold or plank
3rd: :30 single-leg pikes
+
NFT:
Accumulate 50 banded lat pull downs
Accumulate 50 russian twists
Tuesday October 15 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 air squats + 8 strict toes to bar or hanging knee raises + 10 banded pass throughs]
+
Every 3:00 for 5 sets:
4 front squats
10-15 light banded pull aparts
+
3 rounds for time (15:00 cap)
21 row calories
15 toes to bar
9/side 1-arm dumbbell thrusters, 35/50
+
2-3 rounds NFT:
5-7 barbell roll outs
12 dumbbell curls
Tuesday October 15 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 air squats + 8 strict toes to bar or hanging knee raises + 10 banded pass throughs]
+
Every 3:00 for 5 sets:
20 m walking lunges (weight optional) + 10 ring rows + 10 light banded pull aparts
+
3 rounds for time (15:00 cap)
21 row calories
15 toes to bar or knees to elbow
9/side 1-arm dumbbell thrusters
+
2-3 rounds NFT:
10 single leg v-ups / side
12 bicep curls
Wednesday October 16 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 jumping jacks + :30 wrist stretch]
+
Every :90 for 4 sets:
1st: 5 snatch-grip deadlifts, 30x1 tempo
2nd: :45 double under practice
+
4 sets for total reps:
:60 box jump overs
:60 power cleans, moderate/tough
:60 calories
:60 rest
+
2-3 sets NFT:
20m/side 1-arm DB overhead carry
:30 wall sit
Wednesday October 16 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 jumping jacks + :30 wrist stretch]
+
Every :90 for 4 sets:
1st: :30 double kettlebell deadlifts + :30 plank on kettlebells
2nd: :45 jump rope
+
4 sets for total reps:
:60 box overs
:60 dumbbell power cleans, moderate/tough
:60 calories
:60 rest
+
2-3 sets NFT:
20m/side 1-arm DB overhead carry
:30 wall sit
Thursday October 17 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 alternating reverse lunges + 8/side 1-arm DB push press + :30/side pec stretch]
+
Every :90 for 5 sets:
1st: 3 back squats, start light and build so last set is tough
2nd: :45 strict ring dips or dumbbell Z press
+
AMRAP in 8:00
20 wall balls
20 kettlebell swings
+
NFT:
400m farmers carry, every time you put down the kettlebells/dumbbells you have to perform 10 air squats
Thursday October 17 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 alternating reverse lunges + 8/side 1-arm DB push press + :30/side pec stretch]
+
Every :90 for 5 sets:
1st: :30 dumbbell squats at shoulders + :30 renegade rows
2nd: :30 push-ups + :30 dips off box or bench or :30 skull crushers
+
AMRAP in 8:00
20 wall balls
20 kettlebell swings
+
NFT:
400m farmers carry, every time you put down the kettlebells/dumbbells you have to perform 10 air squats
Friday October 18 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 hang from bar + :30 handstand hold or plank + 20m bear crawl + 20m jog]
+
Every :60 for 15:00
1st: 1 power clean and split jerk
2nd: :30 strict pull ups, use band if necessary OR 1 rope climb
3rd: :30 V-ups
+
For total reps of each movement:
2:00 to complete 200m run/250m row + max alternating DB snatches in remaining time
2:00 rest
2:00 to complete 200m run/250m row + wall walks in remaining time
2:00 rest
2:00 to complete 200m run/250m row + max pull ups in remaining time
+
2-3 rounds NFT:
:15/side star plank
10/side 1-arm DB scap retractions
Friday October 18 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 hang from bar + :30 handstand hold or plank + 20m bear crawl + 20m jog]
+
Every :60 for 15:00
1st: :40 burpees
2nd: :40 mountain climbers
3rd: :40 supine toe touches
+
For total reps of each movement:
2:00 to complete 200m run/250m row + max alternating DB snatches in remaining time
2:00 rest
2:00 to complete 200m run/250m row + wall walks in remaining time
2:00 rest
2:00 to complete 200m run/250m row + max pull ups in remaining time
+
Not for time:
150 banded glute bridges
October 7 Bootcamp and CF
Monday October 7
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [ :30 air squats + 8/side plank rotations + :30 hang from bar or rings]
+
Every :60 for 15:00
1- 1 moderate squat clean
2- :30 tough upper pull of choice (muscle up, CTB pull up, strict pull ups, etc)
3- :30 plank w/feet elevated/:30 handstand walk practice/:30 handstand hold
+
For 8:00
3 squat cleans, up to 95/135
3 bar-facing burpees
3 squat cleans
6 bar-facing burpees
3 squat cleans
9 bar-facing burpees
Etc…
+
2-3 rounds NFT:
40m dual DB overhead carry, moderate
10 V-ups
Monday 10/7 - Bootcamp
10:00 warm up - :60 row run bike or ski +
2 rounds - :30 air squats, 8 plank rotations/side, :30 bar hang
+
Every :60 for 15:00:
1st: 20 m walking lunges
2nd: 10 ring rows
3rd: :30 plank with feet elevated if possible
+
For 8:00:
3 DB squat cleans
3 bar facing burpees
3 DB squat cleans
6 bar facing burpees
3 DB squat cleans
9 bar facing burpees
Etc….
+
2-3 rounds not for time
40 m dual DB OH carry
10 v-ups
Tuesday October 8
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 seated straddle stretch + 20m broad jump + 20m bear crawl]
+
Every 3:00 for 5 sets:
6 touch and go deadlifts, moderate/tough with PERFECT form
:45 double under practice
+
3 rounds for time (15:00 cap)
400m run
24 kettlebell swings
12 box jump overs
+
2 sets NFT:
14 alternating DB bicep curls
6/side 1-arm ring rows w/:01 pause at top
Tuesday 10/8 - Bootcamp
10:00 Warm up: :60 row run bike or ski + 2 rounds - 15 banded good mornings, :30 seated straddle stretch, 20 m broad jump, 20 m bear crawl
+
Every 3:00 for 5 rounds:
:60 jump rope + 15 kB deadlifts + 15 banded glute bridges (green band above knees)
+
3 rounds 15:00 timecap:
400 m run
24 kB swings
12 box jump overs
+
2 rounds not for time:
14 alt bicep curls
15 banded pull aparts, straight arms
Wednesday October 9
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [10 prisoner air squats + :30 sit ups + :30 jumping jacks]
+
Every 2:30 for 5 sets:
6 back squats, light/moderate, 20x1 tempo
+
AMRAP in 12:00
200m run
12 toes to bar
250m row/250m ski/.3 mile bike
12 DB thrusters, 35/50
+
2-3 sets NFT:
20m/side 1-arm farmers carry, tough
10 strict toes to rings or hanging knee raises
Wednesday 10/9 - Bootcamp
10:00 warm up: :60 row run bike or ski + 2 rounds - 10 prisoner air squats, :30 sit ups, :30 jumping jacks
+
Every 2:30 for 5 rounds:
:30 jumping squats + :30 mountain climbers + 8-10 push ups
+
12:00 AMRAP:
200 m run
12 ttb or knees to elbow
250 row/250 ski/.3 mile bike
12 DB thrusters 35/50
+
2-3 sets not for time:
20 m/side 1-arm FC, tough
10 strict toes to rings or hanging knee raises
Thursday October 10
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [10 light alternating DB snatches + 10 hand-release push ups + 5 inchworms]
+
Every :90 for 5 sets:
1st: 1 snatch pull + 1 power snatch + 1 hang power snatch
2nd: :30 strict ring dips or perfect push ups (chest to the floor, no snaking, do on knees if needed)
+
For time (15:00 cap)
50 row calories
50 double unders
50 1-arm DB hang clean and jerks, switch hands every 5 reps, tough
50 double unders
50 sit ups (feet anchored under DBs if possible)
+
2-3 rounds NFT:
15 light banded lat pull downs
:30 weighted sorensen hold
Thursday October 10 - Bootcamp
10:00 warm up: :60 row run bike or ski + 2 rounds - 10 light alt DB snatches, 10 HRPU, 5 inch worms
+
Every :90 for 5 sets:
1st: :30 double DB snatch
2nd: :30 dips of box or bench or perfect push ups
+
For time 15:00 timecap:
50 row cal
100 singles
50 1-arm DB clean and jerks, switch arms every 5 reps
100 jump rope
50 sit ups
+
2-3 rounds not for time:
15 banded lat pull downs
:30 weighted Sorensen hold
Friday October 11
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [ :30 alternating side lunges + :30 flutter kicks + 15 light KB swings]
+
Every :60 for 10:00
1st: 20m DB walking lunges w/DBs at shoulders
2nd: :30 hollow rocks
+
AMRAP in 16:00 with a partner, one person working at a time:
60 wall balls
600m run
60 power cleans, 65/95
+
NFT:
Accumulate :90/side plank or 3:00 regular plank if unable to hold side plank for more than :15 at a time
Friday 10/11 - Bootcamp
10:00 warm up: :60 row run bike or ski + 2 rounds - :30 alt side lunges, :30 flutter kicks, 15 light kbswings
+
Every :60 for 10:00:
1st: 16 alt deficit reverse lunges
2nd: :30 hollow hold
+
16:00 AMRAP, 1 partner working at a time:
60 wall balls
600 m run
60 power cleans 65/95
+
Not for time:
Accumulate :90 side plank or 3:00 regular plank
September 23 Bootcamp and CF
Monday 9/23 Crossfit
Warm up: 2 rounds - 10 pass throughs, 8 ring rows, 5 pushups, 15 banded pull aparts, :20 bar hang
+
Every :60 for 12:00:
1st: 5 Strict press
2nd: :30 hollow rocks
+
3 rounds for time:
21 pull ups
15 HSPU
9 thrusters (95/65)
+
3 rounds not for time:
20 quadruped hip extensions/side
:30 flutter kicks
Monday 9/23 Bootcamp
Warm up: 2 rounds - 10 pass throughs, 8 ring rows, 5 pushups, 15 banded pull aparts, :20 bar hang
+
Every :60 for 12:00:
1st: :30 heavy db press
2nd: :30 hollow rocks
+
3 rounds for time:
21 pull ups or ring rows
15 hand release push up
9 db thrusters
+
3 rounds not for time:
20 quadruped hip extensions/side
:30 flutter kicks
Tuesday 9/24 Crossfit
Warm up: 2 rounds - 10 m quad stretch, 10 m inch worms, 20 high knees, 10 air squats, 12 alt side lunges
+
Every :90 for 12:00:
Clean complex - 1 power clean, 1 hang power clean, 2 hang squat cleans (work to tough complex)
+
18:00 EMOM:
1st: 5 front squats (165/115)
2nd: 10 burpee box jump overs
3rd: 40 double unders or 80 singles
+
Not for time:
50 banded hamstring curls
50 weighted glute bridges
Tuesday 9/24 Bootcamp
Warm up: 2 rounds - 10 m quad stretch, 10 m inch worms, 20 high knees, 10 air squats, 12 alt side lunges
+
Every :90 for 12:00:
12 med ball clean + wall ball with medicine ball
1 burpee
+
18:00 EMOM:
1st: 5 pistol squats per leg (use trx/pole/low box to help)
2nd: 10 burpee box jump overs
3rd: 40 double unders or 80 singles
+
Not for time:
50 banded hamstring curls
50 weighted glute bridges
Wednesday 9/25 Crossfit
Warm up: 2 rounds - 15 banded good mornings, 15 banded forward raises, 20 m bear crawl, 10 m crab walk
+
Every 2:00 for 12:00:
1st: 10 DB push press + 15 kB swings
2nd: :60 weighted sit ups
+
15:00 AMRAP:
3-6-9-12-15…..
Power snatch (95/65)
Calories
+
3 rounds not for time:
15 banded lat pull downs
20 alt bicep curls
Wednesday 9/25 Bootcamp
Warm up: 2 rounds - 15 banded good mornings, 15 banded forward raises, 20 m bear crawl, 10 m crab walk
+
Every 2:00 for 12:00:
1st: 10 DB push press + 15 kB swings
2nd: :60 weighted sit ups
+
15:00 AMRAP:
3-6-9-12-15…..
DB snatch
Calories
+
3 rounds not for time:
15 banded lat pull downs
20 alt bicep curls
Thursday 9/26 Crossfit
Warm up: 2 rounds - 10 banded OHS, :30 jacks, 20 m broad jumps, 5 warrior squats, :30 hollow hold
+
Every :60 for 12:00:
1st: 5 Overhead squats, build to moderate weight
2nd: :30 plank ups
+
4 rounds time:
21 wall balls
15 toes to bar
9 DB cleans (50/35)
+
Not for time:
200 m Farmers Carry
Thursday 9/26 Bootcamp
Warm up: 2 rounds - 10 banded OHS, :30 jacks, 20 m broad jumps, 5 warrior squats, :30 hollow hold
+
Every :60 for 12:00:
1st: 12 db oh lunges
2nd: :30 plank ups
+
4 rounds time:
21 wall balls
15 toes to bar or knee to elbow
9 DB cleans (50/35)
+
Not for time:
200 m Farmers Carry
Friday 9/27 Crossfit
Warm up: 2 rounds - 5 inch worms with push up, :30 pigeon stretch/side, 10 DB RDLs, 20 m walking lunges; :30 plank
+
Every 2:00 for 12:00:
1st: 10 deadlift @ 75% 1RM + 10 v-ups
2nd: :45 row, bike, or ski, 85% effort
+
12:00 AMRAP:
2 Devil press (35/50
2 alt DB box step ups (35/50)
4 Devil press
4 step ups
6 Devil press
6 step ups ……..
Continue counting up by 2’s
+
2-3 rounds not for time:
10 DB external rotations/side
10 bent over rows
Friday 9/27 Bootcamp
Warm up: 2 rounds - 5 inch worms with push up, :30 pigeon stretch/side, 10 DB RDLs, 20 m walking lunges; :30 plank
+
Every 2:00 for 12:00:
1st: 10 kb deadlift + 10 goblet squat + 10 v-ups
2nd: :45 row, bike, or ski, 85% effort
+
12:00 AMRAP:
2 Devil press
2 alt DB box step ups
4 Devil press
4 step ups
6 Devil press
6 step ups ……..
Continue counting up by 2’s
+
2-3 rounds not for time:
10 DB external rotations/side
10 bent over rows
September 16 Bootcamp and CF
Monday
Warm up: 2 rounds - :30 jacks, 5 push ups, 10 ring rows, 10 air squats, 10 reverse Samson’s
+
Every :60 for 12:00:
1st: :30 double unders
2nd: 6 overhead squats, light to moderate weight, focus on form
+
10:00 AMRAP:
3-6-9-12-15….
Power snatch (95/65)
Pull ups
+
3 rounds not for time:
10 v-ups
12 elevator planks
Monday bootcamp
Warm up: 2 rounds - :30 jacks, 5 push ups, 10 ring rows, 10 air squats, 10 reverse Samson’s
+
Every :60 for 12:00:
1st: :30 jump rope
2nd: 6 overhead squats with band
+
10:00 AMRAP:
3-6-9-12-15….
Alt DB Snatch
Ring rows/pull ups
+
3 rounds not for time:
10 v-ups
12 elevator planks
Tuesday
Warm up: 2 rounds - 10 light dB cleans, :30 wrist stretch, 10 sit ups, 20 glute bridges, 15 good mornings
+
Every :90 for 12:00:
1 power clean, 2 hang power cleans, :30 plank on barbell (build to tough complex)
+
For time (16:00 timecap):
800 m run
40 thrusters (95/65)
400 m run
40 thrusters
200 m run
+
Not for time:
Accumulate 30 hip extensions
Accumulate 60 plank marches
Tuesday bootcamp
Warm up: 2 rounds - 10 light dB cleans, :30 wrist stretch, 10 sit ups, 20 glute bridges, 15 good mornings
+
Every :90 for 12:00:
10 calorie bike + 30 plate hops (Focus on completing as fast as possible, while also being able to rest 20-30 seconds
+
For time (16:00 timecap):
800 m run
40 DB thrusters
400 m run
40 DB thrusters
200 m run
+
Not for time:
Accumulate 30 Glute bridges
Accumulate 60 plank marches
Wednesday
Warm up: 2 rounds - 5 suitcase deadlifts/side, 10 kB swings, :30 kipping, 20 m high knees, 5 inch worms
+
Every 2:00 for 10:00:
12 Front rack reverse lunges + 9 push press
+
4 rounds for time:
15 deadlift, no heavier than 225/155
12 bar facing burpees
9 toes to bar
+
2 rounds not for time:
100 m barbell overhead carry
:40 flutter kicks
Wednesday bootcamp
Warm up: 2 rounds - 5 suitcase deadlifts/side, 10 kB swings, :30 kipping, 20 m high knees, 5 inch worms
+
Every 1:00 for 10:00:
1- 6 per side split squat
2- 6 per side 1 arm seated db press
+
4 rounds for time:
15 KB deadlift
12 KB facing burpees
9 toes to bar or knee raises
+
2 rounds not for time:
100 m oh plate carry
:40 flutter kicks
Thursday
Warm up: 2 rounds - 10 m crab walk, 10 m Spider-Man stretch, 20 alternating step ups, :30 top of ring row hold
+
For 10:00:
Work to heavy back squat triple
+
For time;
1,000 m row
50 Box jump overs
50 1-arm dB clean and jerk (50/35)
1,000 m row
+
3 rounds not for time:
:30 hollow hold
:30 Superman hold
Thursday
Warm up: 2 rounds - 10 m crab walk, 10 m Spider-Man stretch, 20 alternating step ups, :30 top of ring row hold
+
For 10:00:
1- 5 goblets squat ( try to go heavier every round)
2- :30 shoulder taps
+
For time;
1,000 m row
50 Box jump overs
50 1-arm dB clean and jerk (50/35)
1,000 m row
+
3 rounds not for time:
:30 hollow hold
:30 Superman hold
Friday
Warm up: 2 rounds - 20 m bear crawl, 20 m lunges, 20 shoulder taps, :30 chest opening stretch on rig, trx, or rings
+
Every :60 for 15:00:
1st: :30 3-point dB row right
2nd: :30 3-point dB row left
3rd: 16 alt bicep curls
+
For time: 10-15-20 (20 minute timecap):
Power cleans (135/95)
Bike calories
Cash out: 100 air squats
+
Not for time:
Accumulate a total of 50 banded pull aparts
Friday bootcamp
Warm up: 2 rounds - 20 m bear crawl, 20 m lunges, 20 shoulder taps, :30 chest opening stretch on rig, trx, or rings
+
Every :60 for 15:00:
1st: :30 3-point dB row right
2nd: :30 3-point dB row left
3rd: 16 alt bicep curls
+
For time: 10-15-20 (20 minute timecap):
Power clean + front squat
Bike calories
Cash out: 100 air squats
+
Not for time:
Accumulate a total of 50 banded pull aparts
September 3 Bootcamp and CF
Tuesday 9/2 - Crossfit
Warm up: 2 rounds (20 m Samson stretch, 5 inch worms, 15 banded forward raises, 15 pull aparts)
+
Every :60 for 10:00:
1st: 1 snatch + 2 OHS (light to moderate weight, focus on form)
2nd: :30 flutter kicks, weighted if possible
+
For time (20 minute timecap):
1,000 m row
10 push ups
800 m row
20 push ups
600 m row
30 push ups
400 m row
40 push ups
200 m row
50 push ups
+
Not for time:
30 banded tricep pulls
30 banded lat pull downs
Tuesday 9/2 - Bootcamp
Warm up: 2 rounds (20 m Samson stretch, 5 inch worms, 15 banded forward raises, 15 pull aparts)
+
Every :60 for 10:00:
1st: :30 dumbbell snatches
2nd: :30 flutter kicks, focus on keeping ribs down, lower back pressed into the floor
+
For time (20 minute timecap):
1,000 m row
10 push ups or shoulder taps
800 m row
20 push ups or shoulder taps
600 m row
30 push ups or shoulder taps
400 m row
40 push ups or shoulder taps
200 m row
50 push ups or shoulder taps
+
Not for time:
30 banded tricep pulls
30 banded lat pull downs
Wednesday 9/3 - Crossfit
Warm up: 2 rounds (15 sit ups, :30 handstand hold, 15 good mornings, 10 kB suitcase deadlifts)
+
For 10:00:
Work to heavy Deadlift
+
10 minute AMRAP:
15 pull ups
15 cal bike or ski
Directly into 10 minute AMRAP:
15 wall balls
15 deadlifts, 185/135
+
3 rounds not for time:
20 weighted glute bridges
:20 L-sit or L-hang
Wednesday 9/3 - Bootcamp
Warm up: 2 rounds (15 sit ups, :30 handstand hold or plank, 15 good mornings, 10 kB suitcase deadlifts)
+
For 10:00, moving continuously at moderate pace:
100 m run or fast walk
30 Russian twists
20 m walking lunges
10 kb deadlift
+
10 minute AMRAP:
15 pull ups or ring rows
15 cal bike or ski
Directly into 10 minute AMRAP:
15 wall balls
15 DB or KB deadlifts
+
3 rounds not for time:
20 weighted glute bridges
:30 plank
Thursday 9/4 - Crossfit
Warm up: 2 rounds (20 m high knees, 20 m Superman stretch, 20 m bear crawl, :30 jumping jacks)
+
Every :90 for 12:00:
1st: 3 hang squat cleans + 6 bar facing burpees
2nd: :45 double under practice
+
For time (20 minute timecap):
Buy in: 400 m run
3-6-9-12-15-18-21
Power cleans (no heavier than 135/95)
Box jump overs
Cash out: 400 m run
+
3 rounds not for time:
20 alt bicep curls
10 banded side steps/side
Thursday 9/4 - Bootcamp
Warm up: 2 rounds (20 m high knees, 20 m Superman stretch, 20 m bear crawl, :30 jumping jacks)
+
Every :90 for 12:00:
1st: :30 DB hang squat cleans + :30 burpees
2nd: :45 jump rope
+
For time (20 minute timecap):
Buy in: 400 m run
3-6-9-12-15-18-21
DB Power cleans
Box jump overs or step overs
Cash out: 400 m run
+
3 rounds not for time:
20 alt bicep curls
10 banded side steps/side
Friday 9/5 - Crossfit
Warm up: 2 rounds (10 ring rows, :30 plank, 10 air squats, :20 bar hang)
+
Every 2:00 for 12:00:
1st: 3 strict press + 5 push press + 7 calories
2nd: :60 weighted sit ups
+
For time (15:00 min timecap):
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
1-2-3-4-5-6-7-8-9-10
Toes to bar
+
Not for time:
Accumulate 2:00 hollow hold
50 weighted side bends/side
Friday 9/5 - Bootcamp
Warm up: 2 rounds (10 ring rows, :30 plank, 10 air squats, :20 bar hang)
+
For 12:00:
1st: :60 step ups
2nd: :60 weighted sit ups
3rd: :60 ski or bike
4th: :60 rest
+
For time (15:00 min timecap):
10-9-8-7-6-5-4-3-2-1
DB Thrusters
1-2-3-4-5-6-7-8-9-10
Knees to elbow
+
Not for time:
Accumulate 2:00 hollow hold
50 weighted side bends/side