Choose One:

#1
5 Sets
5 Back Squats   *AHAP
10 GHD Hip Extensions
10 GHD Sit Ups
8 DB Floor Press  *AHAP
Post loads.

 

#2
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Russian KB Swings   53#/35#
Split Squat Jumps    1=1
X2 Double Unders
Mt. Climbers  R+L=1
*200m Run after every round.

 

#3
5 Rounds
10 Box Jumps   20″
7 Reps of KB Complex:
2 @ 35#/26#
1 KB Push Ups
1 KB Deadlift
1 KB Power Clean
1 KB Thruster
1 KB Front Rack Reverse Lunge Rt.
1 KB Front Rack Reverse Lunge Lt.
5 Pull Ups
25 Double Unders
Post time.
* Finish 7 reps of KB Complex before doing Pull Ups