WARM UP
1 ROUND
10 Elevated Calf Raises
20 Bunny Hops
10 Ant. Tib Raises
10/10 Ankle Circles
10/10 Single Leg Hops
EMOM x 3 MINUTES
:45 Bike
1 ROUND
30 Tall Jump Single Unders
5/5 Single DB Deficit Push-Ups*
10 Alt. DB Deadlifts
5 Burpees over DB
EMOM x 3 MINUTES
:45 Row
WORKOUT
EMOM x 10 MINUTES
:45 Max Cal Row or Bike
-Rest 2:00-
EMOM x 10 MINUTES
:45 to Complete 20 Double Unders + Max Alt. DB Burpee (Athlete Choice)*
*DB Changes Hands in the Standing Position. Option for 30 Single Unders.
-Rest 2:00-
EMOM x 10 MINUTES
:45 Max Cal Row or Bike
(Score is Total Reps of Cals + DB Burpee)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As + Ts + Ys
10 Alt. Deadbugs
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)
Share this page