5 Rounds
4 MIN on 2 Min off
Spicy RX+
24/18 Calorie Row
20/16 DB Bench 50s/35s
10 Bar over Burpees
Max Power Cleans 185/123
Mild RX
20/16 Calorie Row
20/16 DB Bench 35s/25s
10 Bar over burpees
Max Power Cleans 155/83
Pico
18/14 Calorie Row
16/12 DB bench
10 Bar over burpees
Max Power Cleans
Score is Cleans
5 Rounds
4 MIN on 2 Min off
Spicy RX+
30/24 Calorie Row
20 DB Bench 50s/35s
10 Power Cleans 155/93
Max Bar over burpees
Mild RX
26/20 Calorie Row
20 DB Bench 35s/25s
10 Power Cleans 115/73
Max bar over burpees
Pico
20/15 Calorie Row
15 DB bench
10 Power Cleans
Max bar over burpees
Score is burpees
Machine for 2 Min
Good Mornings – 10
Windmills – 10
Down/Up Dog – 4
Tin Man/RDL – 2
Leg Wipers – 10
Runners/Hammy – 4
Heel to Toe Rocks – 10
Line Hops – 15
Hurdles Forward and Reverse
KB Deadbugs – 6
KB OH Carries – 2
Lateral Box Step Overs – 4
Frog Stretch – 30 Sec
KB Deadbugs – 12
Lateral Box Step Overs – 10
KB Overhead Carries – 4
EMOM 16
1- 20 Banded v ups
2-10 Single leg jumps youve been doing
3- 8 Wide leg RDL
4- Rest
EMOM 16
1- 20 Banded v ups
2-10 Single leg jumps youve been doing
3- 8 Wide leg RDL
4- Rest
