EMOM x 8 MINUTES
1 – :30 Moderate Row → Row at workout pace
2 – :30 Up-Down w/step over the erg → Burpee over Erg
3 – :30 Moderate Bike → Bike at workout pace
4 – :30 Sit-Up
EMOM x 8 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 10 Burpees Over Erg
-2:00 Rest-
EMOM x 8 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 20 Sit-Ups
PARTNER CHIPPER
160 Double Unders
140cal Row
*120sec Plank (*together)
100 Sit-ups
80 Push-ups
*60sec Hang (*together)
40 Burpees
*20ft Handstand Walk (*each)
30min CAP
EMOM x 8 MINUTES
MIN 1 – DB Deadlift → DB Hang Clean→ DB Front Squat → DB Strict Press
MIN 2 – :40 Single Unders→ Penguin Jumps→ High Jump Singles→ Double Unders
EMOM x 8 MINUTES
MIN 1 – :40 Tuck Hold, Hollow Hold, or L-Sit
MIN 2 – :40 Max Double Unders
Score is total reps on DU.
5 ROUNDS FOR TIME
10 DB Deadlifts (50/35)
8 DB Hang Squat Clean
6 DB Push Jerks
50 Double Under
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squat
STATION 2
Max Squat Hold
STATION 3
Max Push-Up
STATION 4
Max Plank Hold
AMRAP X 5 MINUTES
200m Run
:20 Plate Hops
10 Glute Bridges
5 DB Deadlifts (Light-Moderate)
EVERY 2:30 FOR 6 SETS
10 DB Deadlifts
30 Double-Unders
200m Run