A. Warm Up
12 minutes EMOM (each movement is done 3 times) 1. 15/10 Cal Row 2. 30 second plank 3. 30 seconds of Single Unders 4. 30 Mountain Climbers
B. Conditioning
15 minute AMRAP 9 Front Squat 95/65 6 Push Presses 95/65 3 Strict Pull Ups
*Coaches challenge 125/85
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike