1 - 100 Meter Row
2 - Deadlifts - 135/95 L1, 185/135 L2, 275/185 L3
3 - Push Ups L1, HSPU L2 & L3
4 - Front Squats - 95/65 L1, 135/95 L2 & L3
5 - Ring Rows L1, C2B Pull Ups L2, Bar Muscle Ups L3
6 - Power Cleans - 95/65 L1, 135/95 L2 & L3
7 - 70 Single Unders L1, DU's x 5 (35) L2 & L3
8 - Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
9 - S2O - 95/65 L1, 135/95 L2 & L3
10 -10 Calorie Assault Bike
11 - Burpees
12 - 120 Ft (down and back) Sled Push , 90/50 L1, 180/100 L2 & L3
---
*You can scale loads and movements but not the reps.
Day 1 100 M Row,
Day 2 2 DL + 100 M Row,
Day 3 3 HSPU + 2 DL + 100 M Row,
Day 4 4 FS + 3 HSPU + 2 DL + 100 M Row,
etc…………
------------------
OR
“8 Days of Hanukkah" 8 RFT
8 DL - 65/45 L1, 95/65 L2, 135/95 L3
8 HPC
8 FS
8 S2O
8 BS
8 Cal Row
8 Handstand Push Ups
8 C2B Pull Ups
8 T2B
8 Cal Bike