MIND OVER MATTER

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Warm Up:  

Down and backs:
3 Rounds: 

20 rope slam
10 Body weight lunge
5 pike press 

Skill:  Prepare for squat 

Front squat: 3,3,3,3,3+ 
Adding weight each set, working up to a heavy 3 for max reps

Performance   

2 minutes for max reps/ 1 minute rest 

  • 1) Ring Rows
  • 2) Front Squats 95/55 
  • 3) Burpees or Pushups
  • 4) Deadlift (185/ 135 ) 
  • 5) Sit-ups 
  • 6) Biking for Cals
  • * Score is total reps for each exercise

rest 3:00 or as needed
repeat 1:00 max effort each station with a rest 30 seconds

Fitness: 

2 minutes for max reps/ 1 minute rest 

  • 1) Ring Rows
  • 2) Db Front Squats/ Air Squats 
  • 3) Burpees or Pushups
  • 4) Kb Deadlift 
  • 5) Sit-ups 
  • 6) Rowing/ Biking for Cals
  • * Score is total reps for each exercise

rest 3:00 or as needed
repeat 1:00 max effort at each station with a 1:00 rest