Minutes 00:00-10:00
Row 40/28 cals
30 burpee box-jump on and over 24"/20"
Row 40/28 cals
Minutes 10:00-20:00
3 rounds
Echo Bike 14/10 cals
7 devil press @ 50#/35# per hand
Minutes 20:00-30:00
8 minute AMRAP
5-10-15..
Pull-ups
10-20-30...
push-ups
15-30-45..
Air squats
*first 2 pieces each have 8 minute time cap
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne