Wednesday

‘COLUMBUS’

5 Rounds for Calories:

 3min AMRAP

 30 KB Swings (53/35)

 15 Burpees

 MAX Cal Row

 1min REST

Tuesday

Back Squat 7-7-7-7-7

GHD SitUPs: 10-10-10-10

FUNday

In TEAMs of 2…

AMRAP in 21min:

 7 Wallballs

 7 Ring Rows

 7 Toes-2-Bar

 7 Box Jumps

 7 Slam Balls

 7 Pull-UPs

 7 Burpees 

I GO - U GO Format

Thursday

5 Rounds for TIME:

 100m Farmers Carry (HEAVY)

 200m Shuttle RUN

Wednesday

 21-18-15-12-9-6 reps for TIME:

 Double Unders

 Push Press

 Hollow Rocks

 Front Squats

 Hang Cleans

 

RX= 95/65