Warm Up:
EMOM:
- 12/9 Cal Bike
- Lateral band Walk
- Air Squat (with band around knees)
- 10 Pushups remainder of minute = plank
- Hollow Rocks or Hold
Performance: Warm up to weight needed in workout
The Seven
- 7 Rounds For Time of…
- 7 Handstand Push-Ups
- 7 Thrusters 95/65
- 7 Knees-to-Elbows
- 7 Deadlifts 225/165
- 7 Burpees
- 7 Kettlebell Swings 2/1.5
- 7 Pull-Ups
*30 min. cap, CHOOSE WEIGHT ACCORDINGLY
Fitness:3 x 10:
- Walking Lunge
- Ring Row or Chainsaw
- Prowler Push down and back
3 Rounds for reps: 1:00 @ each station
- step ups w/ Curl
- sit up
- db push press/ Incline Bench
- cal row
- rest
Cashout: Coaches Choice
Strength Training:
Bench Press = 5 x 3
Incline DB Bench = 4 x 12
Single Arm DB Bench= 3 x (8/8)
Triceps Push Down = 3 x 20