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2xs:
:90sec Bike or Row
5ea Lying Leg Crossover
5 Bomber
8ea. Single Arm DB Press
8 Kip Swing
Workout Prime 1x:
5 Box Jump (step down)
3 Kip Swing + 2 C2B Pull Ups
5 Pike Handstand Push Up
:30sec Hard Bike or Row
5 Box Jump Over
2-3 Bar Muscle Up
2-3 Strict Handstand Push Up
:30sec Hard Row
Back To Back AMRAP’s
AMRAP 5 min
15/13 Cal Bike
10 Box Jump Over (24/20)
AMRAP 5 min
15/13 Cal Bike
7 Bar Muscle Up
AMRAP 5 min
15/13 Cal Bike
7 Strict HSPU
If no Bike: 21/18 Cal Row
200m Run
AMRAP 5 min
10/8 Cal Bike
8 Box Step Over 20/16
AMRAP 5 min
10/8 Cal Bike
5 Ring Pull Up
AMRAP 5 min
10/8 Cal Bike
5 Seated Kettlebell Strict Press
If no Bike: 14/12 Cal Row
200m Run
Banded Abmat Sit Up
Superman Hold
Plank
Notes: 4 Rounds of :20 sec of work and :10 sec of rest. Rotate through each movement, each round.
Foam Roll:
2min Upper/Mid Back
1-2min ea. Lats
2min ea. Quads/ IT Bands
