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 Ski
rest