3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squats
STATION 2
Max Push-ups
STATION 3
Max Alt. V-ups
STATION 4
Max Lunges
2 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Lizard Rotations per Side
Into…
EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
https://youtu.be/hV_rDOloxCI
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
https://youtu.be/YvxmS5BIPi8
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar
For all squats, focus on great movement patterns.
Mark Pratt’s Ex-Pat Playlist
https://open.spotify.com/playlist/4f3Lky9axfWCdxp4WgzdZn…
Build up to 5-10 pounds heavier than last week, then do 5 sets at the same weight, resting a couple minutes between sets.
You want a power booty? Ya gotta move weight with good form. Get after it.
3 ROUNDS FOR TIME
30 Goblet Lunges (35/26)[53/35]
350/300 Row
or
20/15 Calorie Bike
Lunges are anyway, alternate or not.
Stand up fully with feet together each rep.
Reset rower each round.
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
(No Measure)
EMOM x 10 MINS
Odd- :30 Row (increasing effort every round)
Even- :45 of Movement!
1st round= Alt Groiners
2nd round= KB DL
3rd round= RKBS
4th round= KB Upright Row
5th round= Plank Shoulder Taps
EMOM x 25 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 20 Alt. V-Ups
MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)
MIN 4 – 20 KB Goblet Step-Back Lunges
MIN 5 – :45 Max KB Plank Touches*
*KB placed arm’s distance in front of plank hold, alternate arms each touch.
(No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Box Jumps
12 V-Ups
STATION 2
EMOM
15 Burpees
STATION 3
AMRAP
10 Box Jumps
12 DB Push Press
STATION 4
EMOM
15 KB Swing
AMRAP x 5 MIN
100m Run
8 Alt. Box Step Ups
:15 Wall Sit (check for depth)
300m Bike
3 ROUNDS FOR TIME
200m Run
14 Alt. Lateral Box Step-Overs
1:00 Wall Sit
14 DB Curl to Press
600m Bike
-Time Cap 16:00-
(Score is Time)