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Tues October 20, 2020

RXD 0-3 min. perform: 30 Forward-facing Burpees Over Barbell 3-6 min. perform: 40 BB Cossack Squats (75/55 lb.) 6-9 min. perform: 2-min. L-sit 9+ min. perform: 10 Burpees Over Barbell 10 BB Cossack Squats 3 rounds

* They have 3 min. to accumulate 2 min. in an L-sit

Partially Loaded 0-3 min. perform: 30 Forward-facing Burpees over DB 3-6 min. perform: 40 DB Cossack Squats (40/35 lb.) – Front Rack 6-9 min. perform: 2-min. L-sit – on object, or perform Plank Hold 9+ min. perform: 10 Burpees Over DB 10 DB Cossack Squats 3 rounds

* They have 3 min. to accumulate 2 min. in an L-sit/Plank


FITNESS 0-3 min. perform: AMRAP Burpees Over Barbell 3-6 min. perform: AMRAP Cossack Squats 6-9 min. perform: 2 min. AMRAP Sit-ups or Tuck Hold 9+ min. perform: 8 Burpees Over Barbell 8 Cossack Squats 3 rounds



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