1. Movement Prep/ActivationHip Halo Warm up1:00 Machine-into-3 sets:5 Worlds Greatest Stretch (each side)10 Deadbugs5 Scap Pull-ups5 Front Squats (empty bar - build across sets)2. Strength PrepBuild to a heavy single Front Squat and find a max strict weighted chin-up
3. Workout Prep2 sets:5/4 Calorie Assault Bike (build-in pace)5 Wall Balls5 GHD’s
Build to a heavy single (10-12 minutes)* Rest as needed between sets *
Strict Chin Up, Max Weight* Rest as needed between sets *
12 CAP
3 Rounds
30 Sit Ups
20 Push Ups
15 DB Snatch (50/35) | RX+ 70/50
16 CAP
RX24/20 Calorie Assault Bike-into-42-30-18Wall Balls (14/10)Stick Sit Ups-into-24/20 Calorie Assault Bike
RX+30/24 Cals20//15lb Wall BallGHDs
Target time: 11-13 minutes
40/32 Calorie Assault Bike-into-60-40-20Wall Balls (20/14)GHD’s-into-40/32 Calorie Assault Bike
50 Burpees For Time
This can count towards the monthly challenge
24 Hour Duty Cycl