A. General
Tabata (4sets of TABATA each*)
- Plate hops
- Plate ground to overhead @25/15 lbs
- Bear crawl
- Burpees
*4x20 sec on / 10 sec off, not 8
B. Mobility
1 minute T-spine rotations
TC: 5 minutes
Score: Weight
Scaling Options
Beginner
6 x 3 @ 3.2.X.1 (EMOM) RPE 6/10
Intermediate & Perform
As written
3 rounds
20/18 Cal Machine/200m Run
10 Ring Muscle-ups
10 DB Box step-up overs 2x50/35lbs + 24/20"
TC: 15 Minutes
Score: Time
KG: 25/15
15/12 Cal Machine
8 Strict Band assisted Chin ups
10 DB box step ups 1x25/15 lbs, 20"
Intermediate
8-10 Low ring assisted RMU
10 DB box step up overs 2x35/25 lbs + 24/20"
Perform
100 Double-unders
10 Ring mu
10 DB box step up overs 2x50/35 lbs + 24/20"
Split stance banded fly
3 x 12
Rest 60 seconds between sets
Hold every rep for 2 seconds at peak contraction