WARM-UP
3 ROUNDS
1:00 Bike (EZ-MOD)
12 Pike Shoulder Taps
10 Single DB Strict Press*
10 Up-Down + Mountain Climber**
*R2 & R3 complete DBL DB Strict Press.
WARM-UP
AMRAP X 10 MINS
1:00 BIKE
10 BOX STEP-OVERS
10 PUSH-UPS TO PIKE
INCREASE PACE EACH RND
WOD
4 SETS FOR REPS
1:00 MAX DB FLOOR PRESS
Warm-up
1:00 Row (:30 EZ→ :30 Mod)
Into…
3 SETS
12 Alt Groiners
10 Alt Lunges
8 Alt Glute Bridge-Ups (Double Leg Bridge-Up, Single Leg Lowering)
6 Single DB Sumo Romanian Deadlift
Into…
WARM-UP
EMOM x 5 MINUTES (:50 WORK / :10 REST)
MIN 1 - 100m Run
MIN 2 - :20 Step-ups then Max Box Jumps
MIN 3 - :20 Tuck Hold then Max Tuck Ups
MIN 4 - SA Ring Row - Rings Rows
MIN 5 - 100m Run
WARM-UP
AMRAP x 7 MINUTES
20 Single Unders*
7 Up-Downs
14 Groiners
7 Lunge + Lunge + Twist
14 Bootstrappers
*ATHLETE NOTE: At 3:00 switch to Double-Unders/ Attempts.
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