The One and ONLY Island Box!
Backsquats
8@45%
5@55/65%
3@75/85%
Metcon:
6 Rounds / AMRAP
1. 1 BMU (add one each round)
2. 2 Burpees (add 2 each round)
3. 15 Situps
Thrusters:
8@45/50/55%
5@60/65/70%
Metcon:
4 RFT
20 KB SDHP 70/53
20 Wallballs
100m Plate Carry 45/35
Metcon:
3 RFT (45′ Cap)
150 DU
30 DB Snatch 50/35
20 Ring Dips
3 Rope Climbs
Skill:
Barbell Row
DB Bench Press
5 sets X 8 reps – Add weight each round
METCON:
3 RFT
100m Run or 10 Cal Row
10 Pullups
100m Run or 10 Cal Row
15 HR Pushups
100m Run or 10 Cal Row
20 Sit ups
100m Run or 10 Cal Row
25 Airsquats