08

Sqt

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No Equipment

}

Legs / Cardio

Air Squats for time.

Air Squats / 400

Notes:

This is just a quick workout that tests your cardio and legs. Go for as fast a time as possible.


03

Frn

First round is 21 reps, second is 15 reps and third is 9 reps of each exercise. Complete for time.

Thrusters / 21 - 15 - 9

Pull Ups / 21 - 15 - 9

01

Mrph

Complete the full workout for time.

1 mile run

Pull-Ups / 100

Push-Ups / 200

Air Squats / 300

1 Mile Run

02

Chd

Complete 1,000 box step ups for time.

Box Step-Ups / 1,000

(Wear a weight vest)

05

Cbo

Complete 5 rounds for time.

Dumbbell Snatch to Squat / 8

Box Step Up / 14

Burpee / 12

09

Ani

5 rounds for time. Go back to back from Double Under to Sit Up.

Jump Rope  / 50 / 40 / 30 / 20 / 10

Sit Up / 50 / 40 / 30 / 20/ 10

11

Bck

Do 4 rounds. Completing the circuit before taking a one minute rest.

Pull Ups / 4 x 10

Bent Over Row / 4 x 10

Seated Hammer Curls / 4 x 10