1-2 ROUNDS
8 Alt. Groiners
8 Scap Pull-Ups
8 Good Mornings (add plate in 2nd round)
8 Push-Up to Pike
Into…
10 Alt. Step-Ups
5 Jumping Pull-Ups (or 5 Ring Rows)
10 Russian KB Swings
10 Walking Lunges
10 Med. Ball Front Squats
5 Burpees
10 Med. Ball Push Press to Target
30 Single/ Double Unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
KG KB: (16/12)
KG BB: (20/15)
KG WB: (9/6)
FOR TIME
30 Box Jump (20)
30 Ring Rows
30 Kettlebell Swings (16/12)
30 Walking Lunges
30 Knees to Elbow
30 Push Press (45/35)
30 Plate Good Mornings (25/10)*
30 Wall Balls (14/10)
30 Burpees
100 Single Unders
KG KB: (24/16)
KG WB: (6/5)
ON A 30:00 RUNNING CLOCK...
100 Box Jumps (Athlete Choice)
100 Jumping Pull-ups
100 Kettlebell Swings (Athlete Choice)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (Athlete Choice)**
100 Wall Balls (Athlete Choice)
100 Burpees
100 Double Unders
In Time Remaining...
Max Cal Bike
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Total Cals)
:30/:30 Banded Ankle Distraction (Box Optional)
10 Narrow Stance Squats
5/5 Single Leg Box Negatives
15 Heel Elevated Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)