4? Bike (Keiser or Echo Bike)
3 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Inchworm Push-ups
10 Hollow Rocks
Dynamic Stretches
Rowing Intervals:
Row 4:00/Rest 1:00
Row 3:00/Rest 1:00
Row 2:00/Rest 1:00
Row 1:00
3? on/1? off x 2 Rounds each:
1. AMRAP
20yd Plate OH Walking …
3 Rounds (Warm-up Pace):
200/150m Row
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups
Dynamic Stretches
8? AMRAP
10/7 Echo Bike Cals
20 Bicycle Twists
10 Ring Rows
Rest 2?
8? AMRAP
100 Jump Rope Singles
15 KB Swings
10 Sit-Throughs
Rest 2?
8? AMRAP
100yd Shuttle Run
20 Ab …
12? Dynamic Warm-up
Partner Shuttle Run Relay:
For Time: (16? Cap)
10 Rounds: 100yd Progressive Shuttle Run* (5-10-15-20yd)
Check Clock & Rest 2:00
10 Rounds: 100yd Progressive Shuttle Run
*(Alternate with partner from round to round)
14? AMRAP
10 DB-Facing Burpees
20 DB Plank …
4? Bike
4? Row
Dynamic Stretches
For Time: (30? Cap)
750/600m Row
3 Rounds:
6 Push-ups
9 KB DL HP (24/16kg)
12 Ab Mat Sit-ups
600m Run* (2 Laps around building)
3 Rounds:
6 Push-ups
9 Goblet …
3 Rounds (Warm-up Pace):
1? Row
10 BW Kang Squats
10 Tabletop Bridges
10 Bear Crawl Shoulder Taps
Dynamic Stretches
Every 4:00 x 4 Rounds:
For Time:
10 Box Jumps
10 Deload Push-ups
10 Goblet Squats
250/200m Row
Every …
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4? Row
4? Bike
Dynamic Stretches
12? AMRAP
21/15 Cal Row
15 Wall Balls (20/14#)
9 Super Burpees
Rest 4?
12? AMRAP
15/12 Cal Bike
12 DB Deadlifts 2x(40/25#)
9 Box Jump-Overs (24/20?)
4? Bike (Keiser or Echo Bike)
3 Rounds: (Warm-up Pace)
10 BW Kang Squats
10 Alt. Thoracic Bridges
10 Straight Leg Sit-ups
Dynamic Stretches
10? AMRAP
5 DB Man-Makers (30/20lb)
10/7 Bike Cals
15 V-ups
3? Rest
10? AMRAP
10e Alt. …
3? Jump Rope
3? Row
Dynamic Stretches
For Time: (10? Cap)
300/250m Row
20yd Single DB Walking Lunge (40/25#)
10 DB Turkish Get-ups (40/25#)
20yd Single DB Walking Lunge
300/250m Row
7? AMRAP
10 Alt. SA DB Cluster (40/25#)
20 Ab Mat Sit-ups
30 Single-Unders
3? Rest
7? AMRAP
10 …
12? Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Running Intervals – E3MOM x 6 Sets:
Run 300m (1 Lap around building sidewalk)
3? on/1? off x 4 Rounds, Rotating (2 each):
1. AMRAP
4, 6, 8, 10? (+2 each round)
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4? Bike (Keiser or Echo Bike)
3 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Inchworm Push-ups
10 Hollow Rocks
Dynamic Stretches
Rowing Intervals:
Every 3:00 x 2: Row 350/300m
Every 2:00 x 3: Row 250/200m
Every 1:00 x 4: Row 150/100m
6? AMRAP
50 Jump …
