WARMUP
EMOM x 8 MINUTES (:40/:20)
MIN 1 – Cardio Choice
MIN 2 – Alt. Lunges
MIN 3 – Slam Ball Ground to OH (2nd round Slam Balls)
MIN 4 – Cardio Choice
SKILL
EMOM x 7 MINUTES*
1 Strict Toes to Bar (Knees to Chest)
+
2 Kip Swings
+
3 Toes to Bar (Toes to Something)
*Complex is meant to be unbroken.
**Alternative Reps…
2 Strict Toes to Bar (Strict Knees to Chest)
+
4 Kip Swings
+
6 Toes to Bar (Knees to Chest)
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
Cardio Choice:
600m Bike, Increase additional 600m per round OR
250/200m Row, Increase additional 250/200m per round.
10 Toes to Bar or Knees to Chest
20 Walking Lunges
25 Slam Balls (Athlete Choice)
(Score is Rounds + Reps)
COOL DOWN
ON A 6:00 RUNNING CLOCK…
Foam Roll Quads/ Calves
(No Measure)
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