A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by...
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, then perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds
For the Split Squats...you'll perform the first 8 reps holding kettlebells or dumbbells in a farmer's carry position, then after the 8th repetition, you'll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
B.
For time:
Row 1000 Meters
immediately followed by . . .
Rounds of 21, 15, and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
EZ BURN
Every 5 minutes, for 20 minutes complete for time:
15/10 Calories of your choice
15 Burpees to a 45 lb plate
15 Box Jump Overs
15/10 Calories of your choice
