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Workout of the Day

A. 3 rounds:
30s burpee box jumps (24″/20”) @ 90%
30s burpee box jumps (24″/20”) @ 80%
1 min burpee box umps (24″/20”) @ 85%
1 min step-ups, alternating (24″/20”) @ 50%
+
(Rest 3-5 min)
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3 rounds:
30s double-unders @ 90%
30s double-unders @ 80%
1 min assault bike @ 85%
1 min assault bike roll-off/roll-on
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(Rest 3-5 min)
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3 rounds:
30s DB snatch, alternating (70/55) @ 90%
30s DB snatch, alternating (70/55) @ 80%
1 min assault bike @ 85%
1 min assault bike roll-off/roll-on
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(Rest 10-15 min)
+
10 min @ 75%:
100’ sled drag (moderate)
25’ handstand walk
100’ farmer’s walk (88/hand – 70/hand)
25’ handstand walk
100’ prowler push (moderate)
25’ handstand walk

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