MIND OVER MATTER

Warm Up:  

Down and backs:
3 Rounds: 
20 rope slam
10 Body weight lunge
5 pike press 

Skill:  Prepare for squat 

Front squat: 3,3,3,3,3+ 
Adding weight each set, working up to a heavy 3 for max reps

Performance   

2 minutes for max reps/ 1 minute rest 

• 1) Ring Rows
• 2) Front Squats 95/55 
• 3) Burpees or Pushups
• 4) Deadlift (185/ 135 ) 
• 5) Sit-ups 
• 6) Biking for Cals
• * Score is total reps for each exercise

rest 3:00 or as needed
repeat 1:00 max effort each station with a rest 30 seconds

Fitness: 

2 minutes for max reps/ 1 minute rest 

• 1) Ring Rows
• 2) Db Front Squats/ Air Squats 
• 3) Burpees or Pushups
• 4) Kb Deadlift 
• 5) Sit-ups 
• 6) Rowing/ Biking for Cals
• * Score is total reps for each exercise

rest 3:00 or as needed
repeat 1:00 max effort at each station with a 1:00 rest