Thursday 2.27.20


3 min cardio

10 Alternating Worlds Greatest

10 Jump Squats 

5 Inch Worm

5 Push-ups to Down Dog

10 Lunges

10 Box Step Ups

5 Box Jumps

10 Scap Retractions

5 Kip Swings

3 Pull-ups or Rows


• 3×2  Bench Press

• 3×1  Bench Press

(try to add 5#-10# to last Double/Single load – either for all sets, or for the last sets of the double and or single)

3 sets 5-10 Any Upper Body Pulling Movement (Ex: Muscle Ups, Chest to Bar, Pull-ups Pull-ups from the Racked Barbell, or any other pull-up variation) –

Sub 3 Rope Climbs for 1 set of pull-ups, if wanted


AMRAP 12 minutes:

• 10 Burpee Box Jumps (Fit: Jumps onto stacked Plates) (Rx: 24/20in) (Rx+ 30/24)

• 20 Single Arm Dumbbell Overhead Stepping Lunges (Fit: 30/20 or Front Rack Lunge) (Rx 50/35) (Rx+ 50/35)

• 20 Abmat Sit-ups

(10 each side on DB Overhead Lunges) *Choose a DB weight that you can do all 10 lunges on one side before taking a break (when fresh). Use the sit-ups as a break, push your pace on the BBJs, steady pace on the lunges.


Foam roll legs, calves, back and lats

T shoulder stretch

Thread the needle



1- On the minute for 15 minutes:

1 10 Wall Balls + 10 Air Squats

2 12 Hand Release Push-ups

3 12 Pull-ups

4 150m Run

5 Rest