2 ROUNDS
:30 Row @conversational pace → :30 Row @moderate pace
10 DB Strict Press → 10 DB Push Press
10 Alt. Step-Overs → 5 Box Jump Overs
EMOM x 18 MINUTES
MIN 1 – :45 Row*
MIN 2 – 15 DB Push Press
MIN 3 – 10 Box Jump Overs
*Try to keep row below 28 Strokes Per Minute
Score is the furthest distance rowed in :45
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Tabata Bike for Cals
STATION 2
Tabata Mountain Climbers
STATION 3
Tabata KB or DB Swing
STATION 4
Tabata Step-Ups
*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)
6 Minute AMRAP
40 Single Unders
8 Ring Rows
8 Good Mornings
:10 Calf Stretch per side
:30 Pigeon per side
1000m Row
3 Rounds of:
10 Burpee Pull Ups
20 Box Jump Overs
40 Double Unders
1000m Row
3 Rounds of
15 Bent Over Rows (Supinated Grip)
15 Strict Press
Use empty bar.
No Additional Conditioning. Hit Full GPP with hard effort.
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
3 ROUNDS
10 Plate Deadlifts
10 Plate Curls
10 Plate Front Squats
10 Plate Presses
3 SETS
20 DBL DB Hammer Curls
15 DB Bent Over Rows
10 Elevated Ring Rows
-Rest 1:30 b/t Sets-
TABATA
8 SETS, :20 WORK / :10 REST
TABATA 1 – Plate G2OH (45/35)
TABATA 2 – Plate Gun Hold
TABATA 3 – Plate Thruster
-1:00 Rest b/t Tabatas-
PARTNER WARM-UP (TEAMS OF 2)
200m Partner Slam Ball Run (partners can switch carrying the slam ball any way)
1 ROUND EACH*
P1: 10 Burpees w/Jump over the Slam Ball
P2: Alt. Bodyweight Reverse Lunges
*P1 is the pacer. When they finish their 10 burpees, they’ll high five their partner and switch!
ON A 5 MINUTE RUNNING CLOCK …
Double-Under Practice
AMRAP x 12 MINUTES
10 Slam Balls
20 Slam Ball Alt. Reverse Lunges
30 Double-Unders