Physical Training

10-minute Warm-up 42 – 30 – 18 For Time

10-minute Warm-up 5 rounds of (15 minutes) 20 Min AMRAP

Murph

10-minute Warm-up 20-minute AMRAP

Cycling

2 rounds for time

Cardio Round-Up Alt EMOM: 50 seconds of work and 10 seconds of transition. Do this until 300 cals are reached on each machine. Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up. Once a machine is eliminated, use the station for extra rest….

3 round Warm-up Light/Half Incredible Hulk (10-minute AMRAP) 2-minute Rest 10-minute Zone 2 Row Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

3 round Warm-up 3 Round of Strength 3 Rounds Cardio Intervals Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

5-Minute Warm-Up 30-minute AMRAP