~5:00 Cardio
then
~10:00 Mobility
CAPTAIN AMERICA
20x Plate Squats
10x Push-ups
20x High Knees – 1x Tuck-Jump every 10x
1:00 Plank
10x Plate Sit-ups
20x Mountain Climbers
10x Plate Russian Twist
*Plate = 25#/10#
**L3 5 rounds, L2 3 rounds
~5:00 Cardio
then
~10:00 Mobility
REAPER ‘SHORT’ CARD
5x Rounds – KB/DB WOD
30x KBS
30x Snatch (15x each arm)
30x Push-press (15x each arm)
10x Thrusters (each arm)
10x Burpees
~5:00 Cardio
then
~5:00 Mobility
STRENGTH
Deadlift 5-5-5-5-5 @ 75% of your 1-rep max (if you can)
5x Rounds
4 Cone ~50′ Shuttle Sprint
10x Bent Over Row
10x Thruster
*Barbell = 45#/35#
~5:00 Cardio
then
~5:00 Mobility
5:00 AMRAP
10x 2xDB/KB Front Squat
5x/Side DB/KB 1/2 Get Ups
10x 2xDB/KB Shoulder Press
2:00 Rest
4:00 AMRAP
10x 2xDB/KB Front Rack Lunges
5x/Side DB/KB Snatch
10x DB/KB Goblet Squat
2:00 Rest
3:00 AMRAP
8x Push-ups
10x/Side High Knees
20x/Side Mountain Climbers
FINISHER
3x Rounds
1:00 Plank
1:00 Wall Sit
~5:00 Cardio
then
~5:00 Mobility
10x Rounds for Time:
4x Hand Release Push-ups
8x Ball Slams (or Lunges)
12x Jumping Air Squats
3x Rounds
10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object)
10x Unweighted Split Squat/Lunge
~5:00 Cardio
then
~5:00 Mobility
10:00 AMRAP
10x Shoulder Press w/Barbell
10x Goblet Squats KB
10x Push-ups
10x V-ups
10x Shoulder Taps
FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank