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“Activation”
3 Times through
1:00 - 10 Unweighted Lateral Step Up (Left)
2:00 - 10 Unweighted Lateral Step Up (Right)
3:00 - 30 Hollow Rocks
4:00 - 15 Superman Raises (Hold 2 seconds at top)
5:00 - 10 Half Kneeling Windmill Press (Right)
6:00 - 10 Half Kneeling Windmill Press (Left)
Bike Waves
60 Cal Bike
Rest 4 minutes
60 Cal Bike
Time Cap of 16 minutes.
6 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)