Fresh Start Fitness

C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post total time and time per round.

As many rounds as possible in 20 minutes of:
400 m Run
40 Wall Balls, 20 lbs

Post total rounds.

REST DAY.

3 rounds for time of:
30 Double Unders
25 L Pull-ups
20 Dumbbell Squat Cleans 50 lbs

Post total time.

10 rounds for time of:
15 Deadlifts 135 lbs
15 Push-ups

Post total time.

5 rounds for time of:
1 15 ft L-Rope Climb
5 Handstand Push-ups (paralletes)
10 Overhead Squats – one leg 45 lbs

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post total time.

REST DAY.

For Time:
5 Muscle-ups
15 Back Squats 95 lbs
10 Muscle-ups
30 Back Squats 95 lbs
15 Muscle-ups
45 Back Squats 95 lbs
10 Muscle-ups
30 Back Squats 95 lbs
5 Muscle-ups
15 Back Squats 95 lbs

Post total time.

3 rounds for time of:
25 Muscle-ups
100 Air Squats
35 GHD Sit-ups

Post total time.

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps.