Wednesday, August 16
3 rounds: 1′:1′, 1’:45”, 1’:30
Row, 15/18
American KB Swing x30
Shuttles x 8
SDLHP + Squat x 15+10
Burpee + push up x 15+5
Sit Up x 20
Friday, August 18
Every 3 min x 4
Run, Bike, or Row 400 m
KB Push Press x 20
Rest 2 min
Every 5 min x 3
Run, Bike, or Row 400 m
KB SDLHP x 30
KB Push press x 20
Hollow Hold x 30”
Rest 2 min
Every 7′ x 2
Run, Bike, or Row 400 m
KB Thruster x 15
SDLHP x 30
KB Push Press x 20
Plank x 30”
Sunday, August 20
AMRAP 3′ on 90″ off x 4
Renegade Row w/push up x 3
DB Push Press x 6
Squat x 12
Rest 3’
AMRAP 3′ on 90″ off x 4
Box Jump x 6
SA Alt DB snatch x 12