Body Break

3 sets:

20 barbell Cossacks, back rack

20 Russian kettlebell swings

Max strict ring dips

Rest 60 seconds

3 sets:

20 barbell step-ups,

20 weighted sit-ups, unanchored

Max strict chin ups

Rest 60 seconds

3 sets:

20 single arm dumbbell shoulder to overhead (use 2 dumbbells, and alternate reps)

20 dumbbell side bends

Max L-sit hold

Rest 60 seconds

3 sets:

200ft double overhead waiter walk AHAP

200ft of atlas stone carry AHAP

Rest 60 seconds

 

Max Effort Monday on Tuesday, again!

Max standing broad jump 1-1-1

Max standing vertical jump 1-1-1

Max high jump 1-1-1

Then:

In 2 minutes max double-unders

Rest 4 minutes

In 2 minutes, max lateral hurdle burpees

Rest 4 minutes

In 2 minutes, max push-ups

Partner workout!

50 Assault bike calories

4 rounds of DT:

12 deadlifts (155/105lb.)

9 hang power cleans (155/105lb.)

6 push jerks (155/105lb.)

50 kettlebell swings (70/55lb.)

4 rounds of DT:

12 deadlifts(155/105lb.)

9 hang power cleans (155/105lb.)

6 push jerks (155/105lb.)

50 burpee box jump overs (30/24inch)

4 rounds of DT:

12 deadlifts(155/105lb.)

9 hang power cleans (155/105lb.)

6 push jerks (155/105lb.)

Teams of 2 will work to complete all of the reps. One partner working at a time. Mixed teams can have 2 barbells, same sex teams will share one barbell.