(With Equipment) 4 Rounds: 30x Medball Sit Ups (10/6) 800m Run/1K Row 15x Hollow Rocks (or 30 sec hold) (Without Equipment) 4 Rounds: 30x Odd Object Sit Ups w/press 4 minute Run, Jump Rope, or J. Jacks 15x Hollow Rocks (or 30 sec hold)
(With Equipment) 10,9,8…1 DB Push Press (35/25) Hollow Rocks Russian Twist (25/15) (Without Equipment) 10,9,8…1 Odd Object Push Press Hollow Rocks Odd Object Russian Twist
Home Sweet Home #18 (With Equipment) AMRAP 20 minutes: 5x Push Press (95/65) 10x Turkish Sit Up Each Arm (20/10) 15x Hollow Rocks (30 sec hold) 20x Lateral Step Ups (total for both legs) (24/20″) (Without Equipment) AMRAP 20 minutes: 10x Odd Object Push Press Read More …
1000m Row —– 2 Rounds: 25x Hollow Rocks 25x Deadlift (185/135) 50x Double Unders (150 Singles)
18, 15, 12, 9, 6, 3 Thrusters (75/55) Power Snatch (same bar) Hollow Rocks
Part 1: Front Squat 5×5 Part 2: 21-15-9 OHS (75/55) Hollow Rock TTB
AMRAP 25 minutes: 5x Man Makers (35/25) 15x Hollow Rocks 20x Walking Lunges 25x Russian Twist