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W12-5/5

a. 5 Rounds: *12 Wall Walks *12 Burpee Pullups * 10 Double-Unders b. 10min - Walk

W12-4/5

a. 15 Rounds: *30sec Run *30sec Walk b. 5min - Walk

W12-3/5

a. Build to a 1rep max; Push Press; Work from the Bar, Rest as needed

b. Build to an 9rep max; RFESS; Work from the Bar, Rest as needed. Rest 5min between legs.

c. 10min - Cycle

W12-2/5

10km Run

or

30min Jump Rope

W12-1/5

a. Build to a 1rep Max; Front Squats; Work up From the Bar, rest as needed

b. Build to a 1rep Max; Standing Press; Work up From the Bar, rest as needed

c. 1 Hold - AMSAP; Side Plank L d. Rest 3min e. 1 Hold - AMSAP; Side Plank R

f. 10min - Walk

W11-5/5

35min - Swim (Easy) 10min - Tred Water 35min - Cycle 35min - Jog

W11-4/5

a. 5km - Run @75-80%

b. 10min - Walk

c. 5km - Run @75-80%

W11-3/5

a. Build to a 2rep Max; Pushpress; Begin w/ the bard, rest as needed

b. Build to a 2 rep Max; Weighted Pullups; Begin w/ your bodyweight, rest as needed

c. 3 x 8 - Walking Lunges; Rest 2:30

d. 1 x 10 (Each Side) - Tall Kneeling Pallof Press; Rest 2min

3. 2km - Jog

#gnarfit