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By: Mark Masavage
10-min Warm-Up You pick the pace or intervals. If you do intervals, stay in motion by jogging or walking during the recovery periods. Squat Thoracic Development (Overhead Position) Front Squat 5 Rds Back Strengthing
10-min ALT EMOM 10-min Set-up/Warm-up 20 min I go U go
15-min Warm-up 3 Rounds (not for time) Training Pace
Chipper for Time (45 min cap) Pick the order, but all reps must be completed before moving to the next exercise.
15-min Warm-up For Time (15 min cap) 5 Rounds of: 1-minute Rest 5 Rounds of: Scaled:Weights 45/65 and 65/95Jumping Chest-to-Bar Pull-Ups and Chin-Over-Bar Pull-ups
Cycling
10-Min EMOM 5-min Rest 21 – 15 – 9 For time (10 min Cap) Finisher Break up as you wish.
15-Min Deadlifts Workout Cardio Round-up Alt EMOM: 50 seconds of work and 10 seconds of transition.Do this until 300 cals are reached on each machine. The goal is 26 Rounds
10-Min Warm-Up/Set-up Make it up on the board
10-Min Warm-Up/Set-up 8 Min Alt EMOM 2 minutes of Rest 8 Min Alt EMOM 2 minutes of Rest 8 Min Alt EMOM
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