5 Push Jerks (Heavy as possible. From the rack.)
10 DB Bent Over Rows (5ea. arm)
75 Double Unders
Rest 2min. x 4-5 Rounds. You have a 20min. time CAP. If you have time for that 5th round, get it in!
*The 4th and 5th jerk should be very difficult.
60 air squats
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 Jerks 135/95
ADV 185/135 on the jerks
20min. Running Clock…
20-18-16-14-12-10-8-6-4-2 Chair Dips
in remaining time complete as many Figure 8 Flutter Kicks with a clap as possible.
10 Burpees, 20 Chair Dips, 30 Sit-Ups
9 Burpees, 18 Chair Dips, 27 Sit-Ups
… And so on..
You are essentially adding the first number to the next movement each time if that makes it easier to count. Once you finish, it’s max figure 8’s!
Should take about 15min. You can make it a little harder by putting some weight on your lap for the dips and adding some weight for the sit-ups.
Figure 8 Demo:
Teams of 2:
35min. to finish…
90 American KB Swings 53/35
70 Push Press 75/55
50 American KB Swings 53/35
30 Push Press 75/55
*10 V-ups (each) after EVERY station.
*Break it up however you think will get you to finish the fastest 🙂
Da Daily D:
1min. of Max Double Unders
1min. of Max DB Push Press 50/35s
1min. of Max Toes-To-Bar or V-ups
*If you happen to have a 41″ red or blue resistance band, consider doing 2 rounds of Pull Aparts instead of push press. That would be a nice change up!