03 01-07 21

03-01

‘Grettel’
10x Rounds
3x Push Press (use 2xDBs or Barbell)
3x Push-ups
3x Burpees

FINISHER
2:00 Max Reps Sit-ups
2:00 Rest
2:00 Plank (do the best you can, accumulate the time in plank)

STRENGTH WORK FIRST
3-5-7-5-3
Thrusters 95#/65#
Scale accordingly

4x Rounds
200m Run/Walk
10x Single Arm ALT DB Snatch
10x V-ups / Sit-ups

8:00 AMRAP
5x Burpees
5x Deadlift
5x Push-Ups (Feet Elevated)

FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest

50-40-30-20-10
Jump Rope Singles (2:1)
Sit-Ups

*After each ODD round of “ANNIE” 50/30/10, complete 1 round of “KELLY”
**No additional work in the EVEN rounds.

1 Round of KELLY…
400m Run
30x Box Step Ups
20x Wall Balls

30:00 AMRAP
10x KB Deadlift #AHAP
10x Push-ups
10x Push Press 45#/35#
20x Air Squats
10x Jumping Squats
30x Farmer Carry 100m

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim