Warm Up: EMOM:
200m
Jump Rope
Air Squats
Pvc Pass Thru
Palio Chair
Performance: Build to a heavy 4 to start 1st set
Back Squat: 4-3-2-1
Every 3 minutes for 18 minutes:
10 Burpee
12/8 Cal Bike
14 Sit Ups
Fitness:
7,7,7,7,7 Goblet Squat
building over the sets
*perform 7/7 Chainsaw or heavy pull downs between sets
AMRAP x 18 Minutes
- 200m Row
- 10 Push Ups (on bar)
- 12 Alt Db Snatch
- 1:00 Plank Hold/ Wall sit alternate (ring or add weight if possible)
Core Cashout: 3-4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck Ups
:10 Hollow Hold