5 Rounds
New round every 6 Min
5 Min cap per round
Spicy RX+
50 Double Unders
40 Air Squats
30/24 Cal Bike
Mild RX
40 Double Unders
40 Air squats
24/18 Calorie Bike
Pico
60 Singles
30 Air Squats
20/15 Calorie Bike
Slowest Round is your score
5 Rounds
New round every 6 Min
Spicy RX+
50 Double Unders
40 Air Squats
30/24 Cal Bike
Mild RX
40 Double Unders
40 Air squats
26/20 Calorie Bike
Pico
60 Singles
30 Air Squats
20/15 Calorie Bike
Slowest Round is your score
Machine for 2 Min
Thread the Needle – 8
Thoracic Rotations – 4 Each
Down/Up Dog – 4
Good Mornings with Twist – 10
Walking RDL’s/Figure 4’s
Heel to Toe Rocks – 10
Crossovers – 10
Line Hops – 10
KB Swings – 6
KB Offset Carry + OH Carry – 3
Situps – 5
Calf Stretch – 30 Sec
Team of 2: Alt. Movements
Offset Carry+OH Carry – 3
Alt. KB Swings – 10
Plate Hops – 20
Plate Situps – 10
4 Rounds
1 movement every :90
1 – 8 Barbell Bench press @ 60-70%
Superset with 1 set to RPE 8 push ups
2 – 1 set to RPE 8 of Strict pull ups / Ring rows Super set with 1 set of 8-10 DB Curls
3 – 10-15 DB side lateral raises superset with 20 banded triceps push downs
4 – :60 Row @ Damper 10/8 @70% effort
5 – Rest
4 Rounds
1 movement every :90
1 – 8 Barbell Bench press @ 60-70%
Superset with 1 set to RPE 8 push ups
2 – 1 set to RPE 8 of Strict pull ups / Ring rows Super set with 1 set of 8-10 DB Curls
3 –
4 – :60 Row @ Damper 10/8
