WARM-UP
AMRAP X 8 MINUTES*
:45 BIKE (EZ)
10 INCHWORM + DOWNWARD DOG
10 SCAPULA PULL-UPS
10 TUCK-UPS
*AT 4:00 SWITCH TO:
:45 (MOD)
10 GROINERS
10 RING ROWS
10 SIT-UPS
STRENGTH
3 SETS FORT QUALITY
5-7 WEIGHTED STRICT PULL-UPS
15 BENCH DIPS
WORKOUT
EMOM X 20 MINUTES
MIN 1&2 - MAX CAL BIKE, ROW,SKI
MIN 3&4 AMRAP TRIPLET
MIN 5 - REST
*AMRAP TRIPLET IS…
5 CTB PULL-UPS
10 SIT-UPS
20 MOUNTAIN CLIMBERS
(SCORE TOTAL CALORIES)