2 rounds:10 alt. thoracic bridges5/5 half get ups10 plate pull overs20 pull-aparts across bench EMOM x 12:1. 4 pause bench press2. 5/5 single arm ring rows Partner does MAX reps while partner completes other exercise and switch:1.Forward sled pull 200 ft/wallballs-rest 1 minute –2. 20 calories Ski Erg/step down box
20 minutes Easy:10 skips RIGHT/10 Skips LEFT30s/side adductor dips10/10 bowler squats5/5 banded bretzel twist10/10 crossbody deadlift 3 sets: 5 minute work/2 minute Rest: 16/20 calorie buy-in + AMRAP: 12 weight box step overs 12 push-ups 12 sit-ups
2 rounds:5/5 hip airplanes10/10 shoulder elevated glute bridges30s/side side plank leg lifts 2 rounds:30 seconds hip flexor stretch30s/side eccentric ankle stretches5/5 single leg jumps 4 sets:5/5 single leg squat off box(3 second eccentric) 12 minute AMRAP:12 shuttle runs12 ground to overhead12 overhead walking lunges
12 Minutes:5 inchworm push-ups10 dowel pass throughs10 candle sticks 10 hollow overhead reaches Every 90 seconds x 5 sets:1. 5-10 kipping pull-upscalories up to 1 minute Every 90 seconds x 5 sets:10 V-Ups and plank hold until 60 seconds. 4 rounds:10 straight arm press downs30 seconds/side side plank rotations
2 sets:10/10 single arm plate presses10 alt. plate halos 2 sets:10 plate overhead reaches10 wall angels EMOM x 10:1. 8 push-press2. 10-12 DB pull overs 3 Rounds:50 double unders10 hang power cleans10 toes to bar
20 minutes Easy:10 alt. thoracic bridges10/10 step up band rotations10 alternating rotation medball slams5/5 hip airplane10 alt. side lunges 20 Minute AMRAP:400m Row 21-15-9 Db Hang snatches grapevine box step overs
2 rounds: 1 minute 90/90 sit throughs5/5 T-spine rotations8/8 ATG split Squat 2 rounds:5/5 side slider side lunge to bowler squat10 straddle Good Morning10 pause goblet squats Every 90 seconds x 8 sets:Front Squat x 3 3 sets:10/10 Single Leg RDL15 behind the neck pull downs 3 sets:20-30 second side adductor
Medicine Ball Circle V-sit Game+ 2 ROUNDS:1 minute Ski Erg10 dowel pass throughs10/10 single leg lifts5 push-up + 4 behind the neck EMOM x 20:1. 30 seconds bear crawl2. 8-12 long seated KB press3. 15 hanging knee raises4. 30s Hollow to Superman 5. 10 second top and bottom of dip hold
15 Minutes:10 cat and cows10 ring pull ups10 external rotations and overhead reach 30 seconds hollow hold Pull-Up5 x 6-8 reps– rest 60 seconds – 16 Minute AMRAP:16 DB bent over rows200m Run16 DB push-press250m Row
3 rounds:30s cat and cows30 seconds/side adductor stretch10 step in and out side lunges10 seated good mornings6/6 bird dogs Every 90 seconds x 8:3 Deadlifts10 ring rows 5 rounds:12 walking lunges9 slamballs6 sit-ups
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