WORKOUT
AMRAP 30 MINS
50 Double Unders
50 Sit-ups
40 Double Unders
40 Sit-ups
30 Double Unders
30 Sit-ups
20 Double Unders
20 Sit-ups
10 Double Unders
10 Sit-ups
then in the remaining time, AMRAP of:
25/20 Assault Bike Calories
30 Back Rack Lunges
25 Toes-to-bars
STRENGTH
Front Squat
10-8-6-15+
WORKOUT
4 ROUNDS
12 L/12 R Staggered Stance DB Romanian Deadlifts
Rest 1:30
12 Heels Elevated DB Front Squats
Rest 1:30
4 ROUNDS
20 DB Walking Lunges
1 Min Wall Sit Hold
Rest 1 min
SKILL
E2 MOM for 10 MINS
1x [ 8 DB Front Squats + 6 DB Thrusters ]
WORKOUT
EMOM 6 MINS
MIN1- 45 SECS Burpee Squat Jump
MIN2- 45 SECS [ 2 Alternating Lunges + 1 Air Squat ]
EMOM 6 MINS
MIN1- 45 SECS Jumping Lunge
MIN2- 45 SECS 15 Single DB Thrusters
EMOM 6 MINS
MIN1- 45 SECS Burpee Squat Jump
MIN2- 45 SECS [ 2 Alternating Lunges + 1 Air Squat ]