"Trap Queen"
With a partner:
In 7 Minutes Complete
1500 Meter Row - switch every 300m
Rest 3 Minutes
At the 10 Minute Mark in 7 Minutes Complete
100 Box Jump Overs (24/20)
100 Kettlebell Swings (70/53)
Rest 3 Minutes
At the 20 Minute Mark in 7 Minutes Complete
1200 Meter Run - switch every 200m
"Ghosts & Stuff"
With a 10 Min Cap
30 Wall Balls (20/14)
30 Kettlebell Swings (53/35)
60 Box Jumps (24/20)
30 Kettlebell Swings (53/35)
30 Wall Balls (20/14)
Rest 5 Minutes
With an 8 Min Cap
750 Meter Row
100 Double Unders
30 Burpees
NO ENDURANCE CLASS TODAY!!
"Don't Turn Around"
Every Minute on the Minute for 20 Minutes:
Odd: 30 Double Unders + 10 Kettlebell Swings (53/35)
Even: 12 Burpees
"Steak, Brownies and Premies"
4 Rounds:
20 Calorie Row
Run 400 Meters
*At each corner of the 400m run perform...
1. 20 Air Squats
2. 20 Sit Ups
3. 20 Kettlebell Swings (53/35)
4. 20 Push Ups
*If your "Murph" is less than 42 minutes or your "Cindy" more than 18 rounds... wear a 20# weighted birthday vest with Rap!
"Helen"
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
"Hands On Me"
30-20-10
Kettlebell Swings (70/53)
Box Jumps (30/24)
"Man Down"
21-18-15-12-9-6-3
Walking Lunge
Kettlebell Swing (53/35)
Box Jump (24)
Sit Up