Amrap 25
Spicy Rx+
50 Double Unders
10 T2b
50 Double Unders
10 Pull Ups
35/25 Calorie Bike
Add 5 T2b/pull ups each round
MIld RX
35 Double Unders
5 T2b
35 Double unders
5 Pull ups
30/24 Calorie Bike
Add 5 t2b/pull ups each round
Pico
50 singles
5 core movements
50 singles
5 Pull up variation
25/18 Calorie Bike
Add 5 core/ pull up each round
1: Tempo Bench(4 both ways)@65% – 5
2: DB Bent Over Flys – 8
3: Rest
4: Temp Bench @70% – 4
5: DB Bent Over Flys – 8
6: Rest
7: Tempo Bench @75% – 3
8: DB Bent Over Flys – 8
9: Rest
10: Tempo Bench @80% – 2
1: Shuttle Runs
2: A-Skips
3: Shuttle Runs
4: Lateral Shuffles
5: Shuttle Runs
6: Burpee with Broad Jump
7: Shuttle Runs
8: Lunge Hop
9: Shuttle Runs
10: Plank to Bear
Machine for 2 Min
Shoulder Wipers – 4 Each
Fan Outs – 4 Each
Lateral Shuffle – D/B
Down/Up Dog – 4
Bootcamp Burpees – 4
Inchworms with Pushup – 4
Shoulder Taps – 10
Good Mornings – 10
Heel to Toe Rocks – 10
Lunge Hops – 4
A Skips – D/B
Samson with Twist – 4
Barbell Warmup:
Good Mornings – 5
Front Squat – 5
Bent Over Rows – 5
RDL’s 5
PVC Stretch – 30 Sec
1: Tempo Bench(4 both ways)@65% – 5
2: DB Bent Over Flys – 8
3: Rest
4: Temp Bench @70% – 4
5: DB Bent Over Flys – 8
6: Rest
7: Tempo Bench @75% – 3
8: DB Bent Over Flys – 8
9: Rest
10: Tempo Bench @80% – 2
1: Shuttle Runs
2: A-Skips
3: Shuttle Runs
4: Lateral Shuffles
5: Shuttle Runs
6: Burpee with Broad Jump
7: Shuttle Runs
8: Lunge Hop
9: Shuttle Runs
10: Plank to Bear
4 Rounds
1 Movement every :90
1 – 8 Barbell Bench @65-75% superset with one set of push ups to RPE 8
2 – 10 DB skull crusher super set with 1 set of 10-12 DB curls
3 – 10 side lateral raises + 10 Front raises superset with 20 banded tricep push down
4 – :60 row on damper 10 @ 70% effort
5 – Rest
Teams of 2
RX
2000/1600m Row
200 Double Unders
16 Rounds of Cindy alt full rounds
200 Double unders
1000/800m Row
Pico
1600/1200m Row
300 Singles
14 Rounds of Cindy alt full rounds
300 Singles
800/600m Row
Cindy
5 Pull ups
10 Push ups
15 air Squats
