3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
DBL DB Ground to OH
STATION 2
Burpee over DB
STATION 3
Box Step-Ups
STATION 4
Cal Bike
3 Rounds:
30 Single Unders
8 PVC Good Mornings
8 PVC Thrusters
4 Ring Rows or Pull Ups
Then:
Build to workout weight on deadlifts.
12 Minute EMOM
1: 6 Deadlifts (225/153) + Bar Facing Burpees until :50
2: 50 Double Unders + Air Squats to :50
3 + 4: Pull Up/Muscle Up work
6 Rounds for time:
3 Clusters (135/93)
9 Toes to Bar
AMRAP x 5 MINUTES
8/6 Cal Row
8/8 SA KB Strict Press
8/8 Single Leg Step Ups*
3 ROUNDS FOR TIME
9 Push-Ups
12 KB SDHP
15 Single KB Alt. Step-Ups
-10:00 Hard Cap-
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MOVT 1 – DBL DB Gun Hold
MOVT 2 – DB Tricep Extension
AMRAP x 6 MINUTES
8/6 Cal Row
8/8 SA Strict Press
4/4 SA Deficit Push-up
20 Mountain Climbers
8 Banded Shoulder Press
3 SETS*
10/10 Half Kneeling DB Strict Press
10 DBL DB Bent Over Row
*Use heavier weights for the DB BOR.
4 ROUNDS FOR TIME
15/12 Cal Row
10 Burpees Over Rower
5 Renegade Rows (45/30)