Warm Up
500 m row
2 rounds of
2 Slow pull up
8 EB Thruster
8 KB Swing
8 Clean and jerk
8 Box Jump
Conditioning
For Time:
00:00 – 05:00
“Angie’s”
– 20 Pull-Ups
– 20 Push-Ups
– 20 Sit-Ups
– 20 Air Squats
05:00 – 12:00
“Helen’s”
– 400m Run or 500 m Row or 800m Bike
– 21 Kettlebell Swings (24/16 kg)
– 12 Pull-Ups
12:00 – 17:00
“Fran’s”
– 30 Thrusters (40/25 kg)
17:00 – 22:00
“Nancy’s”
– 400m Run or 500 m Row or 800m Bike
– 15 Overhead Squats (40/25 kg)
22:00 -28:00
“Grace”
– 30 Clean and Jerk (40/25 kg)
28:00 – 35:00
“Kelly’s”
– 400m Run or 500 m Row or 800m Bike
– 30 Box Jumps (60/50 cm)
– 30 Wall Ball Shots (9/7 kg)