Aerobic Warm Up
3 sets of
Row or bike 90 seconds 75-80%
Rest 60 seconds between efforts
Then
3 sets of
6 PVC or Barbell Overhead Squats
10 B-Stance Hip Thrust/leg
14 DB Frog Pump
Overhead Squat
6 sets of 3 @ 3131 Tempo
3 rounds for time of:
20 Double Unders 2:1
10 Dual KB Front Rack Reverse Lunges5/leg
20 Double Unders
20 Double Unders
20 Doubles Unders
-1 minute rest between rounds-
RX KB Load 53/35
A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories
A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R
A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl