2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:30 Max Air Squats
1:30 Max Plank
STATION 2
1:30 Max Push-ups
1:30 Max Squat Hold
STATION 3
1:30 Max Lunges
1:30 Max Tuck Hold
** Open Athletes **
Do the warm up, then do 20 minutes of light rowing/biking/skiing/jogging, then do the cool down.
Warm Up:
3 Rounds of
Row 1:00 (heels down!)
10 PVC Pass Throughs
8 PVC Overhead Squats
6 Daisy Pickers
4 Supermans w/ 4 second hold
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
50-40-30-20-10
Sit Ups
Supermans
5 minutes easy biking, then
Foam roll: Calves, hamstrings, quads, glutes, shoulders.
Stretch: Pidgeon, twisted cross, couch stretch, wide leg hamstring stretch
GENERAL WARM-UP (4 MIN CAP)
2 ROUNDS
100m Jog
10 Jumping Air Squats
10 Alt. Tall Plank Shoulder Taps
:30 Down Dog
SPECIFIC WARM-UP (5 MIN CAP)
1 ROUND (W/LIGHT-MOD KB)
5/5 Single Arm KB Front Rack Squats
5/5 Moose Antlers*
5/5 Single Arm KB Push Press
5 Cat/Cows
5/5 Single Arm KB Thrusters
1 ROUND (W/LIGHT-MOD KB)
5 DBL KB Squats
5/5 Moose Antlers
5 DBL KB Push Press
5 Cat/Cows
5 DBL KB Thrusters
3 SETS
200m Run
10 Right Arm KB Thrusters
200m Run
10 Left Arm KB Thrusters
200m Run
10 KB Thrusters
-Rest 2:00 b/t Sets-
-18:00 Hard Cap-
EMOM x 6 MINUTES
MIN 1 – 10 Ring Rows + MAX Jumping Jacks
MIN 2 – 10 Air Squats + MAX Alt. V-ups
EVERY 2:00 FOR 4 SETS
5 Strict Pull-ups
15 Supinated Bent Over Row*
*Keep weight moderate.
FOR TIME
200m Farmer Carry (53/35)
into…
7 ROUNDS
5 Pull-ups
10 Sit-ups
15 Air Squats
into…
200m Farmer Carry