1: 4 Speed/4 Tempo – @65
2: Heel Taps – 6 Each Side
3: 4 Speed/3 Tempo – @70
4: Banded Good Mornings – 10
5: 3 Speed/3 Tempo – @70
6: Heel Taps – 6 Each Side
7: 3 Speed/2 Tempo – @75
8: Heel Taps – 6 Each Side
9: 2 Speed/2 Tempo – @75
10: 2 Speed/1 Tempo – @80
5 Rounds
Shuttle Runs – 10
Box Step Overs – 10
Bike – 10 Cals
Machine for 2 Min
Downdog Toe Taps – 10
Inchworms – 4
Heel to Toe Rocks – 10
A Skips/Tinman RDL’s
Thoracic Rotations – 4 Each
Thread the Needle – 8
Box Step Ups – 4
Runners/Hammy Stretch – 4
Bike – 1 Minute
Good Mornings – 10
Heel Drives
Barbell Warm-Up:
Good Mornings – 5
Calf Raises – 10
RDL’s – 5
Deadlift – 5
Pigeon Pose – 30 Sec
1: 4 Speed/4 Tempo – @65
2: Heel Taps – 6 Each Side
3: 4 Speed/3 Tempo – @70
4: Banded Good Mornings – 10
5: 3 Speed/3 Tempo – @70
6: Heel Taps – 6 Each Side
7: 3 Speed/2 Tempo – @75
8: Heel Taps – 6 Each Side
9: 2 Speed/2 Tempo – @75
10: 2 Speed/1 Tempo – @80
5 Rounds
Shuttle Runs – 10
Box Step Overs – 10
Bike – 10 Cals
For Time
6 Min Cap
21/18/15
DB snatch
T2b
Rest 3 Min
For Time
6 Min Cap
12/9/6/3
1 Arm Devil Press
Pull Ups
RX+ 50/35 C2b
RX 35/25 Pull Ups (Women t2b 18/15/12)
Pico Pick your core and pull up movement that is challenging but wont be unbroken
Combine both time for your score
For Time
15 Min Clock
21/18/15
DB snatch
T2b
Rest 3 Min
12/9/6/3
1 Arm Devil Press
Pull Ups
RX+ 70/50 C2b
RX 50/35 Pull Ups (Women t2b 18/15/12)
Pico Pick your core and pull up movement that is challenging but wont be unbroken
Combine both time for your score
