Warm up
20 PVC Pass Throughs
10 overhead squats with PVC :02 pause bottom
30 Jumping JacksÊ
10 bootstrappers with twist
10 single arm thrusters/side
30 plate jumps/toe taps
2:00 run
A.ÊPrison Rules
E15s x 16
2 Power snatch
–REST 2–
2 Power clean and jerk
–REST 2
2 Thrusters
EMOM 16
Min 1 – 15/12 cal OR 50m shuttle run
Min 2 – 15 wall balls
Min 3 – 50-100 double/single unders
Min 4 – REST
Warm up
1:00 jog
20 tin man walks
20 butt kickers
20 sweepers
10 lunge and twist
10 Bootstrappers
BURN
100 Squats, Every 1:30 do 10 Burpees
4 Sets
1. 8 each side bent over row using DB or heavy can/jug ( anti freeze, orange juice etc)
2. 20 Superman
3. 8 Each side strict press
4. 20 Russian Twists
Warm up
20 lunges
20 tin man
20 ankle pulls
20 figure 4 pulls
High knees
Butt kicks
Side shuffle
Karaoke
SWEAT
4 Rounds
2-400m run
10-20 burpees
Challenge
Who can hold the longest wall sit?
