“Rowing Kelly”
Complete 5 Rounds
500 M Row
30 Box Jumps
30 Wall Balls 12/20
See how many Rounds you can complete in 15 Mins
5 Turkish Getups Each Side 20/30
10 jumping Ring Dips
15 Weighted Situps 20/30
Zone Friendly Cupcakes after the workout
Complete the following for time, one set of each, then move to the next set until complete
Double Unders 50, 40, 30, 20, 10, 5
DB Push Jerks (20/30) 30, 25, 20, 15, 10, 5
Pullups 25, 20, 15, 10, 5, 2
“Scotland”
Warm-up
50 Pushups
50 Pullups
50 V-SIts
Teams of 3 Complete the following in order, split between team mates any way, for time
300 Air Squats
300 Knees To Elbows
300 K B Swings 35/50
300 Box Jumps
“Sponge Bob”
“Jeremy”
Three Rounds – 21, 15 and 9 Reps of:
Overhead Squats 65/95
Burpees
“Hercules”