“Endurance Chelsea”
On the 2 minutes for 40 minutes:
5 Pull-ups
10 Push-ups
15 Squats
100 meter Sprint

Mobility: Standing Shoulder Mobilization (2 x 1 min) and Elevated Pigeon Stretch (2 x 1 min per side)

Death By Deadlift (225/155): On minute #1, execute 1 deadlift. On minute #2, execute 2 deadlifts. Continue adding 1 deadlift until 10 minute time cap
*Rest 3 minutes
Death by Box Jumps (24/20): On minute #1, execute 10 box jumps. On minute #2, execute 11 box jumps. Continue adding 1 box jump each minute until 10 minute time cap.
*Rest 3 minutes
Death by Sit-ups: On minute #1, execute 10 sit-ups. On minute #2, execute 12 sit-ups. Continue adding 2 sit-ups each minute until failure.

Mobility: Hamstring PNF Hold-Relax Stretch with partner (3 x per side)

Shoulder Press
2-2-2-2-2

Complete for Time:
Buy In: 1000 meter Row
4 Rounds of:
4 Push Press (185/135)
40 Double Unders
Cash Out: 500 meter Row

Mobility: Shoulder Fix (3 x 30 secs per side)

30-20-10 Fartlek Run at Lakewood HS Track
*Meet at the gym and jog over together

15 Minutes of:
30 seconds easy run
20 seconds moderate run
10 seconds ALL OUT run!

Mobility: IT Band Foam Rolling & World’s Greatest IT Band Stretch (3 x 30 secs per side)

Complete for Time:
20 Calorie Row
30 Burpees
40 Two-Arm Db Ground to Overhead (40/30)
50 Toes to Bar
100 ft. Plate Overhead Walking Lunges (45/25)
100 meter Sprint

Mobility: Lat Hang from the bar

12 Minute AMRAP:
5 Front Squats (135/95)
10 Ring Dips
15 Hollow Rocks

Dessert:
Isometric Wall Sit for Max Time

Mobility: Couch Stretch (3 x 30 secs per side)

Man Maker “Griff”
Complete for Time:
Run 800 meters
10 Man Makers (30/20)
Run 400 meters backwards
10 Man Makers
Run 800 meters
10 Man Makers
Run 400 meter backwards
10 Man Makers

Mobility: Hip Flossing and Banded Pigeon Stretch (5 minutes)

On a 4 Minute Clock with 30 secs work/30 secs rest:
Double Unders for max reps
*Rest 2 minutes
On a 4 Minute Clock with 30 secs work/30 secs rest:
Wall Ball Shots (20/14) for max reps
*Rest 2 minutes
On a 4 Minute Clock with 30 secs work/30 secs rest:
Burpees for max reps
*Rest 2 minutes
On a 4 Minute Clock with 30 secs work/30 secs rest:
Row for max meters

Mobility: Quadricep PNF Hold-Relax Stretch with partner (3 x per side)

Take 15 minutes to find a heavy Power Clean

then…

10 Minute EMOM:
3 Clusters @ 50% of the established heavy power clean

Mobility: AIS 90/90 Stretch (2 x 30 secs per side) & AIS Quadruped Rocking (20 rocks with 5 second pause)

Practice Handstand Variations (holds, free-standing, walks, etc) for 10 minutes

Complete 3 Rounds for Time:
400 meter Run
10 Db Hang Snatch, R arm (40/30)
10 V-ups
10 Db Hang Snatch, L arm
10 V-ups
*20 minute time cap

Mobility: World’s Greatest IT Band Stretch (2 x 1 minute per side)