20 minutes, at continuous pace:
2 minutes calories
5 up and down dogs
5 dowel pass throughs
5 muscle clean and strict press
10 air squats
10 hollow rocks + 10 superman rocks
10 beat swings
5 rounds for time:
8 pullups
10 push presses
12 lateral burpees over the bar
20/25-calorie row
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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