2 sets:20 jumping jacks10 steps banded monster walk forward10 steps banded monster walk back10 banded hip bridges10 sumo stance good mornings10 alternating plank hold shoulder taps
- RX -For time: 21-18-15-12-9-6-3 Deadlifts (85/115 lb)- Complete 2 wall walks after each set.
- INTERMEDIATE -For time: 21-18-15-12-9-6-3Deadlifts (65/95 lb)- Complete 2 wall walks after each set.
- BEGINNER -For time: 14-12-10-8-6-4-2Deadlifts (55/75 lb)- Complete 6 alternating plank hold shoulder taps after each set.
- MASTERS 55+ -For time: 21-18-15-12-9-6-3 Deadlifts (65/95 lb)- Complete 2 wall walks after each set.
Post-workout200-m single-arm KB front-rack carry- Switch arms as needed.
Accumulate:2 sets::30 Samson stretch/side:30 elevated pigeon stretch/side
For time: 21-18-15-12-9-6-3DB deadlifts (35/50 lb)- Complete 2 wall walks between each set.- Use two dumbbells.
12 rounds for calories::30 bike:30 rest
- 8-10+ calories per round. - Built-in rest allows you to hit the :30 of work hard every round. - Test your redline. - Expect some falloff in the final rounds, but try to keep pushing all the way through.- Test your capacity and push that redline.- Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.- Bike modifications: Row or ski for calories