6 29 21

P

A. q(1:00) x 12 (3rounds)
Min 1: 5-10 sT2B
Min 2: 25-50’ HS Walk
Min 3: 5-10 sDips
Min 4: 25-50’ HS walk

B. q(7:00) x 3
200m Run + 9 Burpees
200m Run + 7 Burpees
200m Run + 5 Devils Press
*Cap rounds to 6 minutes to allow at least 1 minute rest

Extra: q(1:00) x 5
5 touch and go PS

F

A. q(1:00) x 12 (3rounds)
Min 1: 15-20sec Hollow Hold
Min 2: 10 DB Curls
Min 3: 5-10 close grip Pushups
Min 4: 15-20sec HS Hold

B. q(7:00) x 3
200m Run + 9 Burpees
200m Run + 7 KBS
200m Run + 5 Burpees
*Cap rounds to 6 minutes to allow at least 1 minute rest. Reduce run distance or reps if you can’t meet the cap