4 rounds of 40sec on /20sec off
Plate to OH 45/35
Calorie Bike
Plate to OH
Calorie Bike
2 Scores(note in comments)
Total Plate to OH
Total Calories on Bike
One end of the plate touches the floor after initial pick up, arms do not need to be locked out for the Overhead portion.
3-5min bike row or run(try to start sweating..)
10 big arm circles forward/reverse
knee tucks down/quad pulls back
10 light 1 arm russian swings each arm
10 cuban presses
alt. groin stretch down/high knees back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
runners/hip flexor stretch down/butt kicks back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
2k Row
150 Dubs(RX is 300 singles)
10 Rounds of Cindy*
*1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
5 min AMRAP:
HB”400″ Buy-In
12 Deadlifts
12 Bar Facing Burpees
Rest 5:00
5 min AMRAP:
Fire Loop Buy-In
9 Deadlifts
9 Bar Facing Burpees
Rest 5:00
5 min AMRAP:
Dumpster Run Buy-In
6 Deadlifts
6 Bar Facing Burpees
RX+ weights
185/135
225/155
275/185
RX weights
155/105
185/135
225/155
Tabata Row for calories
Tabata Swings 53/35
Tabata Overhead squats 75/55
4 Rounds (building in weight):
12 DB Bench Press
12 DB Bent Over Rows (each arm)
12 DB Reverse Lunges (50s/35s, hang)
