1 set of fence drills
5 rounds:
20sec feet elevated plank
4 dumbbell renegade rows (heavy)
10 dumbbell on chest weighted sit-up
4 broad jump into squat for distance
HOME GYM:
(0-8:00)
for time:
16 burpees over bar
16 overhead squats (135/95)
12 burpees over bar
12 overhead squats
8 burpees over bar
8 overhead squats
(8:00-13:00)
(5:00 rest)
(13:00-21:00)
8:00 amrap
100m run
8 kettlebell swings
DB/KB/MB:
(0-8:00)
for time:
16 burpees over object
16 dual object front squats
12 burpees over object
12 dual object front squats
8 burpees over object
8 dual object front squats
(8:00-13:00)
(5:00 rest)
(13:00-21:00)
8:00 amrap
100m run
8 kettlebell swings
BODY WEIGHT:
(0-8:00)
for time:
16 burpees over object
16 dual object front squats
12 burpees over object
12 dual object front squats
8 burpees over object
8 dual object front squats
(8:00-13:00)
(5:00 rest)
(13:00-21:00)
8:00 amrap
100m run
8 backpack/odd object swings
