Warm up
EMOM8
Jog slow 40 seconds
Sprints hard 20 seconds
Conditioning
8 minute ascending ladder
5-10-15-20-etc... kb swings (doubles if you can)
After each set
*20 ft forward bear walk
20 ft backward bear walk
Rest 2 minutes
8 minute ascending ladder
5/5-10/10-15/15-etc... Alternating kb rows
After each set
*5 burpee broad jumps
Rest 2 minutes
For Time
100 meters of walking lunges
Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30 squats Run, round 1-50 meters, round 2-100 meters, round 3-150
Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time
Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in
