5 Rounds for Time
18/15 Calorie Bike
12 Shoulder to overhead
9 bar facing burpees
Optional Strength
Build to a weighted set of 2 pull ups
Or 5 sets of max rep pull ups
3 sets
8-12 DB hammer curls Superset with
Empty barbell curl 21s
(7 reps bottom half, 7 reps top half, 7 full reps)
Machine for 2 Min
Windmills – 10
Toe Taps – 10
Down/Up Dog – 4
Downdog To Taps – 10
Runners/Hammy – 4
Thread the Needle – 8
Groin Stretch – 4 Each
Tin Man RDL’s/Figure 4’s
Squat/Hammy – 4
Sit Ups – 6
Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
RDL’s – 5
Deadlifts – 5
Pigeon Pose – 30 Sec
WB Thrusters – 12
Plank WB Taps – 30
WB Situps – 12
Deadlifts -12
Amrap 25
RX
50 Double Unders
40/32 Calorie Row
30 Ab mat sit ups
20 Box Jumps 24/20
10 Snatch 135/83
Mild
95/73
Pico
50 Singles
30/24 Calorie Row
25 Ab mat sit ups
20 Box step up or jumps 20′”
10 Barbell or DB snatches
Machine for 2 Min
Windmills – 10
Toe Taps – 10
Heel to Toe Rocks – 10
Thread the Needle – 8
Groin Stretch – 4 Each
Knee to Wall – 4 Each
Lunge to Squat – 4
Tin Man RDL’s/Figure 4’s
Heel Drives/Hurdles
Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
Front Squat – 5
RDL’s – 5
Pigeon Pose – 30 Sec
1: Max Reps @65
2: One Leg Squats – 4 Each
3: 4 Speed/3 Tempo @65
4: One Leg Squats – 4 Each
5: 3 Speed/2 Tempo @70
6: One Leg Squats – 4 Each
7: 3 Speed/2 Tempo @70
8: One Squats – 4 Each
9: 2 Speed/1 Tempo @75
10: 1 Tempo @80
1: Mountain Climbers
2: Bike
3: RIng Rows
4: Bike
5: Bootcamp Burpees
EMOM 30
1- 12-20 DB Bench + 15 Banded push downs
2- 15 DB side lateral raises + 10-15 DB shoulder press (no break)
3- Rest
4- 10-15 DB skull crusher + max set of push ups
5- RX16/12 Calorie Bike Pico 12/9
6- Rest
