Performance and Fitness Rope Slam TRX Row Tire Flip Burpees (sledge hammer for Performance) Slam Balls Dips Curl to Press Rower Sandbag Kettlebells 30:30, 30:30
Performance Skill: Front Squat 50 Wall Ball (15/8) 40 OHL (45/25)(each leg=1) 30 HRPU 20 Front Squat (95/55) 10 Burpees 20 Front Squat 30 HRPU
Performance and Fitness 30 min AMRAP of 400 Meter Run 10 HRPU 21 Push Presses
Performance “Bootcamp” Rope Slam G2O TRX Row Full Crunch Tire Flip Box Jump HRPU Plank Hops Glute Bridge Burpee* Fitness – 200 Jump Ropes
Fitness and Performance 25 Wall Ball Burpees (20/12) 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 25 Crunch
Performance and Fitness: Rope Slams Russian Twists Tire Flips Med Ball Slams Box Jumps KB Swings Wall Balls Air Squat Rower HRPU Broad Jump Courtesy
Performance and Fitness: Buy in: Ladder 1,2,3,4,…5 minutes Bicep Curl/HRPU 4 minutes of Air Squats 3 minutes of Plank 2 minutes of Full Crunches 1
Fitness: Skill: Deadlift Deadlifts SDHP Power Cleans 2 min AMAP at each stop 30 sec rest between rounds 2 rounds 1 min AMAP at each
Fitness 50 Burpees 50 Box Jumps (24″) 50 Jumping Pull Ups 50 Knees to Elbows 50 Tire Flips 50 Push Press (45#) 50 KB Swings
Performance 3, 6, 9, 12…Wall Balls 100 Jump Ropes after each round of Wall Balls Cash Out:  Dumbbell 5’s 15 minutes Fitness 3, 6,
