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Bike or Row 6xs:
:20sec Easy
:10sec Hard
2xs:
5 Inchworm + Push Up
:20sec each 3-way Hip Stretch
3 Strict Pull Ups or 6 Ring Row
:20sec Hollow Hold
:20sec Archer Hold
3 Kip Swing + 1 Pull Up
Prime 1x:
6 Cal Bike
6 Kipping Leg Raise
1 Rope Climb
3 T2B or Knee Raise
6 Cal Bike
AMRAP 15 min
20/17 Cal Bike
15 T2B
3 Rope Climb (15′)
Notes: Twist from 1/20/20. See if you get more rounds than the EMOM if you did it!
AMRAP 15 min
15/13 Cal Bike
12 Toes to Rings or Knee Raise
8 Ring Row
Notes: Twist from 1/20/20. See if you get more rounds than the EMOM if you did it!
AMRAP 15 min
400 meter Run
15 T2B
3 Rope Climb (15′) or 8 Strict Pull Up
AMRAP 15min
400m Run
15 Sit Ups
15 Plank to Push Up
3 Rounds
10 Double KB Russian Swing
30 Weighted Low Box Step up
Midline 3-4xs
:30sec Hollow Hold
:15sec Rest
:30sec Archer Hold
:15sec Rest
