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
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
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Max Jump Rope
Rest 1:00
2:00 Max Jump Rope
STATION 2
2:00 Max Air Squat
Rest 1:00
2:00 Max Air Squat
STATION 3
2:00 Max DB Swing
1:00 Rest
2:00 Max DB Swing