The One and ONLY Island Box!
Strength
6 x 6 Backrack Weighted Lunge Steps
Metcon
15 AMRAP Ladder
2-4-6-8-10-12-14…
Thrusters 95/65
Bar over Burpees (Lateral 2 feet jump)
15 Double Unders/50 singles
Speed Work
20m Shuttle Runs every :30, 1-2-3-4…until failure
HOME WOD
15 AMRAP LADDER
2-4-6-8-10-12…
Burpees
Jumping Air Squats
100m Sprint
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