WARMUP
3 ROUNDS
:40 Bike (Increase pace each round)
8 Glute Bridge-Ups → KB Deadlift → KB Russian Swing
8 Alt. Lunges → Alt. Box Step-Ups → Box Jumps
8 Alt. Deadbugs → Straight Leg Sit-Ups → Sit-Ups
:40 Static Hold*
*Athletes choice to switch up the static hold in each round.
WORKOUT
EMOM x 18 MINUTES
MIN 1 – 10/8 Cal Bike + Max KB Russian Swing (Athlete Choice)
MIN 2 – 10 Box Jumps (Athlete Choice) + Max Sit-Ups
MIN 3 – :45 Static Hold (Athlete Choice)*
*Static Hold Options:
Plank Hold
Wall Sit
Hollow Hold
Dead Hang
Handstand Hold
(Score is Total Reps KBS + Sit-Ups)
FINISHER
3 SETS
20 DBL DB Twisting Curls
15 DB Reverse Curls
10 DB Waiter Curl
-Rest As Needed b/t Sets-
(No Measure)
Share this page