CrossFit

Strength
Complete 5 Supersets Of:
• 8 Half Kneeling Landmine Press (per arm) [Video]
• 8 Ring Rows
• 8 Dumbbell Curls (both arms at once)

Choose your own weight based on how you feel for the day.

Conditioning
AMRAP in 6 Minutes:
• 25 Double Unders
• 8 Airdyne Calories
• 4 Devil’s Press (#35/25)

Rest 3 Minutes

AMRAP in 6 Minutes:
• 25 Double Unders
• 8 Ski Calories
• 4 Devil’s Press (#35/25)

Bootcamp

A)
Amrap for 20 minutes
50 Box Jumps
40 RKBS
30 Ski Cals
20 Sprawl + Power Rope Slams
10 Double Push Burpee

B)
16 minutes of
Row for 1 minute
Rest for 1 minute