Warm up
4 minute bike or row-Remember number
Circuit-4 rounds
45 seconds on/ 15 seconds off
Double/ single unders
Russian twists
High swings
Plank
Finisher
4 minute bike or row (same as warm up) race your warm up score
Rxtra credit
Barbell row-3x10
Rear delt flys-3x10
Tricep rope 3x10
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
