12/22/2018

LIFT

In teams of three, alternating complete rounds,

complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs (24″/20″)

14 Thrusters (115/75 lbs)

21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds,

complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Hang Squat Cleans (115/75 lbs)

9 Chest-to-Bar Pull-Ups

Core Work

3 Rounds

Back Extensions x 15

Glute Bridges x 15

Bulgarian Split Squat