1. Movement Prep/ActivationHip Halo Warm Up-into-8:00 Amrap30-Second Air Bike 5 Ring Rows5 Back Squats (build-in weight)10 Bird Dogs5 Roll and Reach2. Strength PrepBack Squat:- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.3. Workout Prep2 sets:3 Deadlifts (build in weight)3 Pull Ups5/4 Calorie Air Bike (build in pace)
Back Squat 1x4- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.
15 CAP / 4 Rounds
40 Single-unders
20 WBS, 14/10/6#
Row 250m
RX+40 DU's20 UB WBS, 20/14/10Ski 15/12cal
AMRAP 16
RX3-person teamPartner 1: 10 Deadlifts (155/105)Partner 2: 10 Pull-upsPartner 3: 10-12-14-16-18-20… Cals Bike
RX+
185/125 DL
*Partners will all complete their station and then transition to the next station. The Air Bike calories will increase each time all partners have completed a round.
Target Round of Calories: 20/16+ Calories
3-person team16:00Partner 1: 10 Deadlifts (225/155)Partner 2: 10 Pull-upsPartner 3: 10-12-14-16-18-20… Calorie Air Bike
Max Unbroken KBS (53/35)
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