General Warm Up
(100) Jumping Jacks
1 round of:
Strength
8 rounds of:
(6) Bench Press
(20) Double Unders / Lateral Jumps
-Start the clock then perform 6 BP’s and 20 DU’s, then rest for the remainder of the minute. Repeat this cycle every minute for 8 minutes.
Work Capacity
“Apocalypse”
For time:
3 rounds of:
(8) Single Leg Deadlifts (per leg)
(8) Power Snatches
Then…
3 rounds of:
(16) Air Bells
(20) Jackknife Sit Ups
Then…
(80m) Famers Carry (4 lengths of the gym)
(12) Burpees
(80m) Farmers Carry
(4) Power Snatches
Core
Death by Interval:
Hollow Rocks
-Perform as many unbroken reps as possible within a 2 minute time period. Your rest is the time remaining in the 2 minute interval when you stop. 3 rounds.
(60 sec) Single Leg Plank
