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Warm Up: 

EMOM: 

  1. 12/9 Cal Bike 
  2. Lateral band Walk 
  3. Air Squat (with band around knees) 
  4. 10 Pushups remainder of minute = plank 
  5. Hollow Rocks or Hold 

 

Performance: Warm up to weight needed in workout 

The Seven

  • 7 Rounds For Time of…
  • 7 Handstand Push-Ups
  • 7 Thrusters 95/65
  • 7 Knees-to-Elbows
  • 7 Deadlifts 225/165
  • 7 Burpees
  • 7 Kettlebell Swings 2/1.5
  • 7 Pull-Ups
    *30 min. cap, CHOOSE WEIGHT ACCORDINGLY

Fitness:3 x 10: 

  • Walking Lunge 
  • Ring Row or Chainsaw 
  • Prowler Push down and back 

3 Rounds for reps: 1:00 @ each station 

  1. step ups w/ Curl
  2. sit up
  3. db push press/ Incline Bench 
  4. cal row
  5. rest

 

Cashout:  Coaches Choice


Strength Training: 

  • Bench Press = 5 x 3

  • Incline DB Bench = 4 x 12

  • Single Arm DB Bench= 3 x (8/8)

  • Triceps Push Down = 3 x 20