10 Rounds
90 Seconds Row, Bike, Ski,
30 Seconds REST
CORE AND COOL DOWN STRETCH
3 Rounds
30 Sec Child Pose
4 Bird Dog Per Side
6 Glute Bridges
8 Cat Cow
10 Dead Bugs 5L 5R
30 Sec Pigeon Per Side
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See AllAMRAP 4 x 3 Rounds 15 Calorie Row/12 Cal Assault Bike 15 Power Cleans 10 Burpee Box Jumps *Rest 4 Minutes Between Rounds
PART 1 Bench 9 – 7 – 5 – 3 – 5 – 7 – 9 PART 2 For Time 7 Rounds 7 Double Dumbbell Front Squats 7 Strict Pull-ups/Ring Row/Inverted Row 7 Double Dumbbell Push Press 7 Knee Raises(hanging)/Leg Raises (l
PART 1 4 Rounds 1 Minute (Moderate) Bike 2 Minutes (Easy) Bike 3 Minutes (Hard) Bike Rest 2 Minutes Between Rounds PART 2 Upper Body Tune Up