The One and ONLY Island Box!
The One and ONLY Island Box!
3 Rounds:
10 Alt DB Curl & Press
10 Bent Over Rows
15 Bent Over Flys
10 Front Raises
22′ TO Work – Team of 2-3
Max Calories Row or Ski
*15 Goblet Squats Every Time you Exit the Machine (15% BW)
Strength:
10′ to Work to 5 Rep Front Squats
Quick 2′ EMOM x 5 Rounds
3 Front Squats
8′ AMRAP – “It’s a Trap”
10 Alt DB Snatch 50/35 (or 25% of Squat)
6 Hand Release Burpees
Strength
10′ to Work to a Moderately Heavy 1 Rep Clean
20′ Alternating EMOM
Evens. 2 Cleans
Odds. 20 DU / 40 Singles
NFT
10 Close Grip Bench Press
10 DB Hang Clean & Press
5 Romanian DL
200m Run
*Add Weight, but Stay Unbroken on Bench & HC/Press
For Time – 25′ Cap
50 Calorie Row or Ski
100 Weighted Walking Lunges (15% BW)
25 Calorie Row or Ski
50 Weighted Walking Lunges
25 Goblet Squats
*You must synchro your lunges and squats with other athletes! Conform, unless you are the only one lunging or squatting, but as soon as someone else is doing it you must synchro
