"Middle Earth"
10 Rounds of
10 Russian twists (20/14)
10 Butterfly sit ups
10 v-ups
10 butterfly sit ups
10 anchored sit ups
10 butterfly sit ups
10 anchored sit ups
10 butterfly sit ups
10 anchored weighted sit ups (45/30)
10 butterfly sit ups
6 rounds for total reps
Every 5 minutes
Sprint 400m
Max kettlebell swings (70/53) to 4 minutes
Rest 1 minute
"Lucky 13"
13 rounds for time of
13 wall balls
13 squats
13 pushups
13 Hollow rocks
10 minutes AMRAP
20 KB swings (70/53)
10 butterfly sit ups
3 minutes rest
7 minutes AMRAP
5 burpees
7 goblet squats (70/53)
3 minutes rest
500m time trial
