A. Strength

EMOM x 12 minutes (4 rounds each)

Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips)

Minute 2: 5 Bench Press or Floor Press (Building with each set)

Minute 3: 8 Suitcase Weighted Step Ups (4/leg box height should be knee height or lower)

B. Conditioning

18 minute AMRAP

15 Push-Ups

25 Box Jumps 24"/20"

15 Burpees

C. Optional Core

2-3 sets

10 Side Plank Hip Taps + :30 Side Plank (Right Side)

10 Side Plank Hip Taps + :30 Side Plank (Left Side)

-1 minute rest between sets-

Recent Posts

See All

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