2 Rounds:
AMRAP 7 Minutes:
Row 200m
Step Over x10
Box Walk-In x5
—
Rest 1 Minute
—
AMRAP 7 Minutes:
Single Arm DB Push Press x10/side
Reverse Lunge Rainbow Slam x10alt
Squat Thrust K2E x10
—
Rest 1 Minute
2 Rounds:
AMRAP 7 Minutes:
Row 200m
Step Over x10
Box Walk-In x5
—
Rest 1 Minute
—
AMRAP 7 Minutes:
Single Arm DB Push Press x10/side
Reverse Lunge Rainbow Slam x10alt
Squat Thrust K2E x10
—
Rest 1 Minute
AMRAP 25 Minutes:
Push Press x5-10 (60-75%)
Single Arm DB Push Press x8/side
Renegade Row x12alt
Side Plank Reach Thru x5-10/side
Rest As Needed
AMRAP 20 Minutes
Ring Row x5
Single Arm DB Push Press x8/side
TGU Sit Up x5/side
Ring Row x5
Front Foot Elevated Split Squat x10/side
Every 5 Minutes for 5 Rounds:
DB Bent Row x10/side
Single Arm DB Front Squat x10 (Arm 1)
Single Arm DB Push Press x10 (Arm 1)
Single Arm DB Front Squat x10 (Arm 2)
Single Arm DB Push Press x10 (Arm 2)
Row – Active Recovery