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8 Rounds
2 Minutes (Hard) Run, Row, Bike, Ski
(Can opt to use 2 or 3 different machines)
Rest 2 minutes after each round.
Tune Up:
60 Seconds
(Per Movement/Per Side)
Cat/Cow
Table Top Thoracic Twist
Anterior Shoulder Opener
Eagle Arms
Wall Angels
Seated Neck Stretch
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)