2 ROUNDS

1:00 Row

10 Scap Push-Ups

10 BW Good Mornings

8 Samson Lunges

6 Bootstrapper Squats

Into…

2 ROUNDS

12/10 Calorie Row

6 Push-Ups

10 Russian KB Swings (American in RD 2)

10 Walking Lunges

10 Air Squats (Front Squats in RD 2)

:10 Top of the Ring Hold

:10 Bottom of the Ring Hold

5 Ring Dips

or…

:10 Top of the Push-Ups Hold

:10 Bottom of the Push-Up Hold

5 Hand Release Push-Ups

-Rest w/ Time Remaining-

(No Measure)

100/80 Cal Row

50 Walking Lunges

75 KB Swings (53/35)

50 Walking Lunges

50 Hand Release Push-Ups

50 Walking Lunges

25 Front Squats (135/95)

50 Walking Lunges

(Score is Time)

KG KB: (24/16)

KG BB: (60/42.5)

80/70 Cal Row

40 Walking Lunges

75 KB Swings (35/26)

40 Walking Lunges

50 Push-Ups

40 Walking Lunges

25 Front Squats (95/65)

40 Walking Lunges

(Score is Time)

KG KB: (16/12)

KG BB: (42.5/30)

MIN 1 – :50 Nasal Breathing EZ Row

MIN 2 – :25/:25 Single Leg Glute Bridge-Up

MIN 3 – :50 Cat/Cow

(No Measure)

Box Squat*

*Keep all sets Heavy+.

(Score is Weight)

10 Heel Elevated Front Squats*

-Rest :30-

1:00 Max Jumping Alt. Lunges

*Keep weight Light-Mod across all sets.

-Rest 3:00 b/t Sets-

(Score is Reps)