Conditioning: 0:44 work for max reps, 0:16 rest, 2 rounds through
*Row Calories
Goblet Squat 53/35
Devils Press 100/70
*Assault Bike/Ski Calories
SumoDeadlift High Pull 70/53
Medball Situp (20/14)
Burpees
Rest 2 Min between rounds
*If there aren’t enough machines you can do 25’ shuttle runs for 1 rep each 25’
“2448”
9 Min AMRAP
20 HSPU
25 Box Jump Overs (lateral is ok, 24/20)
30 Alternating Dumbbell Snatch (50/35)
FrameWork: cut reps to 10/15/20 and or scale weight as needed
LeanFit: 20 Dumbbell Push Press, 25 Jumping Squats, 30 Alt. Dumbbell Snatches
