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Warm up:
3:00 Blood Flow
Into
1:00 KB Ankle Stretch
10 DB Lunge Steps
10 Narrow Squats
16 Birddogs
10 half Burpees
Gymnastics skill
AMRAP 3:
Max rope climbs
Rest :30
AMRAP 3
Max Pistols
Rest :30
In a 5 minute window
Build to a max Height Box Jump
Conditioning
E2MOM , Until 110 Burpees is completed
12/9 Calorie Row/Ski (Damper 5 -> DO NOT Change)
RX+ 15/10 cal
Max Burpees to target w/ Remaining time until complete
*20 min cap
Every 2:00, upon completing the required calories, you will have the remaining time to get as many burpees as you can done before the 2:00, then you go back to the machine
Intent: high output, and conditioning.
Body weight movements and just cardio will push the lactic acidosis threshold