3 Rounds
:45 each exercise
– Side to side floor thrusters
– Leg Raise to windshield wiper
– Plank Bird Dogs
– Hollow Lifts
Half of THE SEVEN:
7 rounds:
4 HSPU
4 thrusters
4 Knees to elbows
4 Deadlifts
4 burpees
4 KB swings
4 Pullups
3 Rounds
:45 each exercise
– Side to side floor thrusters
– Leg Raise to windshield wiper
– Plank Bird Dogs
– Hollow Lifts
Half of THE SEVEN:
7 rounds:
4 HSPU
4 thrusters
4 Knees to elbows
4 Deadlifts
4 burpees
4 KB swings
4 Pullups
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12
Working for 20 minutes, 10 reps each with a partner:Medball chest passBand pull-a-partMedball scoop pass (10/side)Band external rotation pullMedball overhead slamBand overhead reach 8 rounds
1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through 1 warm up 3 heavy sets8 Push press 8 bent over row 10/10
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