1. Movement Prep/Activation
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks

2. Strength
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes *

3. Workout Prep
1 set:
10-Second Kettlebell Swings (light)
10-Second Bike (workout pace)
10-Second Burpees

18 CAP

4 Rounds

10 Burpee Pull Ups

20 Hand Release Push Ups

40 Plank Shoulder Taps

60 Heel Touches

EMOM 15
(40 sec work/20 sec rest)

RX
Min 1: Kettlebell Swings (35/26)
Min 2: Calorie Assault Bike
Min 3: Burpees

RX+
50/35 KB

Scaling Idea
Lower KB Weight
Up Downs

EMOM 15
(40 sec work/20 sec rest)

Min 1: Kettlebell Swings (70/53)
Min 2: Calorie Assault Bike
Min 3: Burpee to 12in Target

3 Rounds

Max Hang Hold
 

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)

3 Rounds:

5 Pirouette Attempts against wall

Max Handstand Hold (box, against wall, banded jhooks, etc...)