AMRAP x 6 MINUTES
6 Cal Bike (Begin at an easy pace then increase each round)
8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge)
10 Tuck-Ups
12 Jumping Jacks
14 Alt. Groiners (slow or fast)
AMRAP x 14 MINUTES
30 Goblet Lunges
12/9 Cal. Bike
30 Mountain Climbers
12/9 Cal. Bike
30 Sit-Ups
AMRAP x 6 MINUTES
6 Cal Bike
6 Up-Downs
6 Box Step Overs
6 Alt. Lunges
3 SETS
8/8 Half Kneeling Landmine Press
12 DB Bent Over Row
-Rest 1:30 b/t Sets-
Score is weight for DB BOR
FOR TIME
30/25 Cal Bike
30 DB Up-Down (35/20)
30 DB Box Step-Overs(24’/20′)
30 DB Push Press
30 DB Suitcase Lunge
30/25 Cal Bike
-16:00 Hard Cap-
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Row
STATION 2
AMRAP
5 Up-Downs
10 Mountain Climbers
STATION 3
Max Cal Row
STATION 4
AMRAP
5 DB Strict Press
10 Tuck-Ups
Recap T2B progression (tic toc, aggressive tic toc, knees to chest, t2b)
EMOM 12
Min 1: 1-20 Toes to Bar
Min 2: 30 second hollow hold
Min 3: 10-20 second L-hang
No rest
EMOM ladder
KB Swings
Burpees
1 of each, 2 of each, 3 of each, etc until
The clock catches you. 10 minute cap.
Go as heavy as strength and ability allow
Rest 2 minutes
3 rounds
Run 200 meters
200 meter KB carry
RX 53/35
RX+ 70/53