WARM UP
2 ROUNDS
10/10 Front to Back Leg Swings→10/10 Side to Side Leg Swings
200m Bike→100m Bike
10 Box Step-Ups→8 KB Goblet Box Step-Ups
10 Deadbugs→10 Sit-Ups
12 Scap Push-ups→6 Hand Release Push Ups
8 Up-Downs→6 Up-Down Box Jumps
STRENGTH
3 SETS
12-15 Lat Pull-Overs
20-25 Banded Upright Rows
-Rest As Needed b/t Sets-
(Score is Weight)
WORKOUT
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max KB Goblet Alt. Box Step-Ups (53/35)|(24/20)
Immediately into…
400/300m Bike (150/125m Row)
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Sit-Ups
Immediately into…
400/300m Bike (150/125m Row)
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Hand Release Push-Ups
Immediately into…
400/300m Bike (150/125m Row)
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Up-Down Box Jumps (24/20)
Immediately into…
400/300m Bike (150/125m Row)
(Score is Total Reps of ‘Max’ Movements)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)