1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Max Distance Row
1:00 Max Burpees Over Rower
STATION 2
400m Run
Rest Remainder
STATION 3
2:00 Max Distance Bike
1:00 Max Slam Balls
STATION 4
400m Run
Rest Remainder
6 minutes of:
20 Single Unders
10 Alternating Bird Dogs
5 Down Dog – Up Dog
:20 Pigeon/side
10 Butt kickers
8 Air Squats
8 Ring Rows
4 Alt. Ring Assisted Pistols
For Time:
200 Double Unders
50 Butterfly Sit Ups
50 Weighted Step Ups (53/35)(24/20)
5 Rope Climbs
100 Double Unders
25 Toes to Bar
25 Burpees
3 Rope Climbs
50 Double Unders
10 GHD Sit Ups
10 Pistols
1 Rope Climb
3 Rounds
10 Bent over barbell rows (supine grip)
15 Banded tricep extensions (squeeze at bottom!)
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.
3:00-4:00 of Slow Bike or Rolling (during Intro!)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
Alternating EMOM with a 45 second plank or handstand hold
FOR TIME
9-7-5-15-12-9
Goblet Squat 53/35
Burpee
RX+
Front Squat 95/63
Bar Facing Burpee
PARTNER WARM UP
AMRAP x 8 MINUTES
P1: Step Ups → Up-Downs → Box Jumps
P2: 2 ROUNDS
10 Push Press
10 Air Squats
20 Mountain Climbers
EVERY 1:15 x 7 SETS*
5 Push Press
*Start at a light weight a build to a moderate weight.
FOR TIME
15-12-9-6-9-12-15
Push Press (75/55)
Up-Down Box Jumps (24/20)
-15:00 Time Cap-
2 ROUNDS
5/5 Single Arm DB Bent Over Row
10 Frog Jumps
10 Alt. Cossack Squats
EMOM x 16 MINUTES
MIN 1 – MAX Wall Balls
MIN 2 – MAX Farmer’s Hold
MIN 3 – MAX DB/KB Seesaw Bent Over Row
MIN 4 – MAX Hollow Hold
Score is total number of Wall Balls!