A. Warm Up
12 minutes EMOM alternating movements 1. 15/12 cal row 2. 10 Burpees 3. 10 Lunges 4. 1-3 Wall Walks
B. Conditioning
2 rounds 60 Air Squats 40 Medball Sit Ups 20/14 20 Handstand Push Ups *coaches challenge Back Squats 45/35 & GHD sit ups
C. Accessory
5 rounds 30 sec. Hang from pull up bar (arms extended) 1 minute Rest
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