45 Minute Time Cap

45 sec – Battle Rope Slams (Standing to Knees While Performing Slams)
10 EZ Bar Curls
15 BB Push-ups (feet on box)
DB Cross-Body Carry (Down/Back) *Lighter DB OH
20 Floor Press (45#/25#)
10 Plate Wipers (each side)

*10 Burpees every 9 minutes

AMRAP 1 – 13 Minute Cap 
20 Wall Ball
10 DB Snatch (5 each arm)

2 minute Rest 

AMRAP 2 – 13 Minute Cap
20 DB Step-ups (10 each leg)
15 Ab Roll-outs

2 minute Rest 

AMRAP 3 – 13 Minute Cap
30 yd Prowler Push (90#/45#)
20 Toe Touches

2 minute Rest

12-1 Ladder
BB Chain Bench Press (increase weight)
TRX Row
Strict DB Press (increase weight)
Banded Single Arm Standing Punch
MB V-Ups

Finisher (Superset)
5×25
DB Hammer Curls + Bench Dips

Happy 57th Birthday Beverly Hall!!

50 Wall Balls
7 DB Up-Downs
50 Walking Lunges (each leg)
7 DB Up-Downs
50 Push-ups
50 KB Swings
7 DB Up-Downs
50 MB Mt. Climbers – Hands on MB (each leg)
50 DB Renegade Rows
7 DB Up-Downs
50 MB Squat Jumps
7 DB Up-Downs

5 Rounds 
60 sec Work / 60 sec Rest

TB Carry every 10 yds + 5x TBDL @ 40-50% 1RM – 60 seconds 
*60 seconds Rest
6in Leg Lift Hold – 60 seconds 
*60 seconds Rest
Elevated Split Squats w/ Jump – 60 seconds (30 sec each leg) 
*60 seconds Rest
Swiss Ball Leg Curls – 60 seconds 
*60 seconds Rest
Head Cutter – 60 seconds 

*90 seconds Rest between rounds* 

8 Stations
5 Rounds
40 sec Work/20 sec Rotate

1. Battle Rope Alternating Slams
2. Alternating Elbow Lift Plank (on airex pad)
3. Row (1:45 pace/2:00 pace)
4. DB Curl + Press
5. KB Goblet Squat
6. Assault Bike (60 RPM/45 RPM)
7. BW Bear Crawl
8. Sled Push Sprint

**90 sec Rest between rounds**

Strength – 5 sets
10 DB Neutral Grip Floor Press + 5 Pull-ups + 15 Ab Rollouts
*90 sec Rest between sets

Dumbbell Complex:
5 Rounds
2 minutes to complete each Round (time remaining = rest)
6x Hi-Pull + 6x Dual Arm Bent-Over Row + 6x Hang Clean + 6x Thrusters + 6x Renegade Row
*Complete complex without stopping*
*Increase DB weight each set*

Core – 5 sets
20 MB Full Sit-ups
20 MB Russian Twists
10 MB V-ups

Completion – 3 Rounds
*2 minutes Rest between rounds 

Lap
2x Dwn/Bk Front Rack KB Carry (2 KBs)
20 KB Swings (Green/Yellow)
50 sec Alt. Battle Rope
20 Harvards
20 Cal Row
50 Flutter Kicks (total)
20 Plate G20 (45#/25#)

5 rounds
1 min each station
Wall Ball
BB Sumo Deadlift High Pull (75/55#)
Box Jump/Box Step-Up
Push Press (75/55#)
Row (calories)
*Rest 1 min*

Rotate immediately to the next station every 1 min
Clock does not stop or reset between stations