Physical Training

Sport Basketball

7 rounds of 2min work and 1 min rest : 30-sec max cal AB 3 squat cleans (165/105) Max burpee pull-ups for the remaining time Score: Cals + burpee pull-ups

30 min AMRAP 500m Row 5 KB Swings 7 High Pulls 12 Box Step-ups

For Time 20 Cal Assault Bike 20 Clean and Jerks (135/95) 20 Cal Assault Bike 10 Min Core AMRAP (Optional) 50 Sit-ups 40 Russian Twists 30 Scissor Kicks 20 Wipers 10 V-Ups

Repeat until 3000m are reached on each machine – Partner Workout Each partner – 25m overhead plate carry (35lb) 1 partner rows 250m While their partner does 25 plate jumps and 5 burpees Then Switch Each Partner 25m overhead plate carry (35lb) 1 partner Skis 250m While their partner does 25 plate jumps and 5…

For Time (40min cap) 500m Row 5 rounds of Cindy 400m Run 4 rounds of Cindy 300m Ski 3 rounds of Cindy 200 single unders 2 rounds of Cindy 100 cal Assault Bike 1 round of Cindy 1 round of Cindy is 5 pull-ups 10 push-ups 15 Air Squats

REST DAY Everybody needs a day of rest. Enjoy it!

5 Rounds every 4 minutes Complete the following in under 2 minutes. 5 Snatches (115/65) 5 Bar Facing Burpees 15 Cal AB The score is the accumulated time it takes to perform the five work rounds.

4 Rounds For Time 400m Run. (5 laps around the perimeter of the basketball court) 300m Ski/Row. Ski all rounds unless there are not enough ergs, then row 2 rounds and ski 2 rounds.

Metcon 30 minutes of Cycling.