A. Warm Up
12 minutes EMOM alternating movements 1. 15/12 cal Airdyne 2. 15 Good Mornings 3. 20 Sit Ups 4. 10 Burpees
B. Conditioning
”The Jake Morris”
20 min Time Cap 10-9-8-7-6-5-4-3-2-1 Deadlift 275/185 Strict Pull Ups
– Then –
Max Meter Row with remaining time
* Scored by total Meters *
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