3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Hollow Hold
1:00 Max Push-Ups
STATION 2
:30 Glute Bridge Hold
1:00 Max Sit-Ups
STATION 3
:30 Plank
1:00 Max Air Squats
STATION 4
:30 Squat Hold
1:00 Max Burpees
AMRAP x 5 MINUTES
8 Cal Row
10 Alt. Plank T-Twists*
20 Walking Lunges
*From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling.
EVERY 3:00 FOR 5 SETS
10/8 Cal. Row
30 Russian Twists
20 Alt. DB Front Rack Lunges
(Score is Each Set for Time)
2-3 SETS
:45 MAX Bicep Curls
:30 Rest
:45 MAX Superman Swimmers
:30 Rest
(No Measure)
Building as far as technique allows.
3 second pause on first rep. Build to higher than last week.
3 ROUNDS
200m Run
10 DB Goblet Box Step-Overs
7/7 DB Strict Press
5 Burpees
10-10-10
Push Press
(Score is Weight)
EMOM x 12 MINUTES
MIN 1 – 5 Push Press (155/105)|(115/75)
MIN 2 – 15 Box Jumps Overs (24/20)
(No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 400m then
Max Box Step-Ups in remaining time
STATION 2
Run 400m then
Max KBS in remaining time
STATION 3
Run 400m then
Max distance Row in remaining time
STATION 4
Run 400m then
Max Goblet Squats in remaining time