A/B Switch
4 Rounds Each
A: 250m Row
B: 10 Pull Ups
10 Push Ups
10 Sit Ups
…then…
Share the Load
40 Front Squat @ 275/195 (or ~70%)
…then…
A/B Switch
3 Rounds Each
A: 20 Box Jumps Over
B: 15 TTB
15 Ring Dips
…then…
Share the Load
40 Back Squat @ 315/225 (or ~70%)
…then…
A/B Switch
2 Rounds Each
A: 15 Burpees
B: 20 C2B
…then…
40 Deadlift @ 365/245 (or ~70%)
…then…
with time Remaining
Max Cal Assault Bike
Part 1:
Yoga Series x 10 min
15 sec Each
Child’s Pose
Plank
Down Dog
Up Dog
Part 2:
Core Builder
3 Rounds
Tempo Crunch – 5 Sec Lift/5 Sec Hold x 10
Bird Dog – 10 Alternating Reps w/ 5 Sec Hold
Side Plank – 5 Tucks Under w/ 5 sec Hold per side
Part 3:
10 min x
Max Unbroken Push Ups
10 Air Squats
Part 4:
10 min x
20 Jumping Split Lunge
20 Pike Crunch
Part 5:
3 x Max Effort Plank (aim for 2 min)
rest as needed
Part 6:
Stretching
Hurdler Stretch – 1 min per side
Split Stretch – 30 sec middle, 30 sec per side
Couch Stretch – 3 x 45 sec per side
