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Warm Up:  

  • 400m or down and backs 
  • Pvc Pass Thru 
  • 10/10 Front/ lat delt raise 

 

Performance: 5 rounds
8 Bench Press (build over course)
1:00 Bike For Calories (goal is to stay above 70/60 RPM) 
Rest 2:00 Between sets

4 Rounds For Quality

  • 40 Double Unders 
  • 12 Renegade Rows (6/6) Alternate Each rep (30/20) 
  • 10 Single Leg V ups
  • 10 Tuck Ups
  • 10 Hollow Rocks
  • :10 Hollow Hold

 

  • Fitness: 3 Sets
  • 2 Minute Row For Calories
    -rest 1 minute- 
  • 1 Minute Push Ups 
  • 1 Minute Kb Swings
    - rest 1 Minute-

 

4 Rounds For Quality

  • 100 Jump Rope  or 20 short box step ups 
  • 12 Chainsaw 6/6  
  • 10 Single Leg V ups
  • 10 Tuck Ups
  • :10 Hollow Hold

 

Cashout:  Coaches Choice