Every 5th minute, switch circuits
2 total rounds
Circuit 1. At the 0:00
For time-4 minute time cap
3 rounds
12/9 calorie bike
10 barbell curls
Circuit 2-At the 5:00
For time-4 minute time cap
3 rounds
15/12 calorie row
10 db skull crushers
Circuit 3-At the 10:00
For time-4 minute time cap
3 rounds
50 (25/25) mountain climbers
20 (10/10) Standing Russian twists
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
