Thursday 180517 at Patriot

RX/Performance
Every minute, on the minute, for 30 minutes (6 sets) of:
 
Minute 1 – 15/12 Calories of Row
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups

Find a group of five you can share equipment with.

Level II
Every minute, on the minute, for 30 minutes (6 sets) of:
 
Minute 1 – 15/12 Calories of Row
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (95/65 lbs)
Minute 5 – 8 Handstand Push-Ups

 
Find a group of five you can share equipment with.

Level I/Fitness
Every minute, on the minute, for 30 minutes (6 sets) of:
 
Minute 1 – 12/8 Calories of Row
Minute 2 – 12 Burpees
Minute 3 – 8 Strict or Assisted Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Dumbbell Strict Press

 
 
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

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