Every 3 minutes x 8 Rounds 400m Run Max Devil’s Press FINISHER 3-4 Sets of 8-12 Reps: A. Bench Supported DB Row (4-6 Per side) B....

Part 1 Push Press 5 x 2 Part 2 Every 2:30 minutes x 6 Rounds 500m Bike 30 Double Unders/45 Singles 10 Push Press (65/45)

5 Rounds 30 Reverse Lunges 20 Toes to Bar 15 Box Jumps 10 Deadlifts (155/105)

Teams of 3 30min AMRAP 3 Rounds of “The Chief” Max Calorie Row *One person starts on the barbell, one person starts on the rower, one...

Holiday Open Gym Athletes choice

4 Rounds 10 Strict Pull ups 30 Sit ups 400m Row 50 Double Unders/75 Singles Rest 2 minutes between Rounds

PART 1 Bench Press 6 - 4 - 2 - 4 - 6 PART 2 12 min AMRAP 2-4-6-8… Hand Release Push ups Bike Calories Dumbbell Front Rack Reverse Lunges...

4 Rounds x 4min AMRAP 200m Run 15-20 Cal Row Max Single Dumbbell Hang Clean & Jerks *switch hands every 5 reps 4 min Rest between each AMRAP

PART 1 Floor Pause (Dead Stop) Deadlift 5 sets x 3 reps PART 2 15 min AMRAP 8 Toes to Bar 8 Deadlifts (115/85) 8 Lateral Barbell Burpees

In Teams of 2 31 min AMRAP Partner 1: 8 Thrusters (115/85) 6 Rope Climb (6 x 3 pull up + 3 Toes to Bar) 11 Box Jumps Partner 2: 400m...

18 min EMOM Min 1: 8-10 Cal Row or Bike Min 2: 8-10 Burpees

Part 1 Strict Press 7 – 5 – 3 – 5 – 7 Part 2 10 min AMRAP 30 Double Unders/45 Singles 1 Thruster (65/45) 30 DU 2 Thrusters 30 DUs 3...