5 min Warm-up
Strength
16 Min E2MOM
- 5 x trap bar deadlifts
- 6 x high knee box step-ups
Conditioning
20 min ALT EMOM
- 5 x Bulgarian Jumping Split Squats (Each Leg)
- 2 x 45ft – Half-Body Weight Sled Push
- 8 x GHD Sit-ups
- :20 Max C2 Bike Sprint (100+ RPM)
Conditioning
21 min Recovery
Alternate Between
Every 3 minutes
- 5 x Bent Over Rows (2 x 35/25 kbs)
- 5 x Face Pulls w/ 100lb Band
8 min Warm-up
1 rd Squat Therapy
- 1 min Squat Hold (use counter-balance as needed)
- 5 -8 Russian Baby Makers
- 5 – 8 Rack Assisted Squats (focus on upright spine)
- 5 – 8 Overhead Squats (Bar, KettleBells, etc)
3 rds
- 5 Deadlift Warm-ups
- 5 Strict Presses. (kbs)
- 1 hand stand kick-up
Strength
8-min Amrap
- 3 – Hand Stand Push-ups
- 5 – Deadlifts (225/155)
Conditioning
2 Rounds Bike Intervals
- 2 min C2 Bike goal ( 36 cal / 28 cal)
- 2 min Rest
- 2 min Assault Bike (28 cal / 20 cal)
- 2 min Rest