The One and ONLY Island Box!
Strict Press
10@35/45/55/65%
*10 DB Flys After Each Set
20′ AMRAP
200m Run
20 Wallballs
40 DU / 100 Singles
Deadlifts
10@35/44/55%
*20 DB Bent Over Row (Alt Arms) after Each Set
For Time:
50 Russian KB Swings
50 Abmat Sit Ups
25 Burpees
50 Abmat Sit Ups
50 Russian KB Swings
4 Rounds
10 DB Curl & Press
5 DB Burpee
10 DB Floor Press
Push Press
10@35/45/55%
Load to 65% for WOD
WOD: 10′ AMRAP
2-4-6-8-10-12…..
Power Cleans
10 Walking Lunges
1 Front Squat
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
12′ AMRAP
15 DB Push Press Right 50/30
20 Mountain Climbers
15 DB Push Press Left
20 Moutain Climbers
40 Flutterkicks