HOW FAR CAN YOU GO IN 20 MINS  ?! Team of Two 100 KBS 90 sit-ups 80 Dubs (160 singles) 70 air squats 60 hang [...]

WARM-UP: 500 m  row then:  2 rounds 6 walk the floor 8 baby makers 8 good mornings 8 samson stretch 8 scapular pull-ups   METCON: [...]

Warm-up:  250 m run 8 pass thru 8 around the world 8 good mornings 8 overhead squats 8 scapular pull-ups 10 t-spine stretch (seehttps://youtu.be/_C1nMSnoCsA video) [...]

Warm-up:  400 m run 2 rounds: 8 pass thru 8 around the world 10 good mornings 10 torso twists 8 kipping swings       [...]

  Warm-Up:  250 m run then:   2 rounds 10 pass thru 10 around the world 6 walk-the floors 10 kipping swings   Strength: Push [...]

Warm-up:  250 m run then: 2 rounds 8 samson stretch 8 baby makers 8 iron cross 4 pigeon pose (15 secs hold; each side) 10 [...]

In Team of 2; complete: (1 athlete works at a time) 4 RFT 16 pull- ups 20 burpees 26 power cleans  115/75 30 box jumps [...]

Warm Up: 20 DUs 10 pass thru  10 around the world 8 baby makers 10 iron cross 10 strict press 45/35 **stretch forearms, ankles and [...]

  Warm -up :   2 rounds 20 dubs (40 singles) 8 samson stretch 8 spiderman stretch 8 iron cross Skill :    10 mins [...]

Warm - Up:  400 m run 10 KBS 10 goblet squats 10 KB push press 8 samson stretch 8 KB sumo deadlift high pull   [...]