Warm-Up
4 ROUNDS
1:00 Bike, Row, Ski*
20 Alt Lunges**
10 Plank Rotations
*Athlete choice
**Switch to Box Step Ups after 2 Rounds
Workout
EMOM x 25 MINUTES*
MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)/(24/20)
MIN 2 – :45 Max Strict Box or Ring Dips
MIN 3 – :45 Plank Hold (Plate on Back Optional)
MIN 4&5 – 1:45 Bike, Row, or Ski
*Weight Vest Optional
(No Measure)
Cool Down
EMOM x 8 MINUTES
MIN 1 – :45 Max Cal Bike
MIN 2 – :45 Hollow Hold
(Score is Total Reps)
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