MOVEMENT

3 Rounds

  • Monster Walk x 10/dir
  • Agility (on a Bumper Plate)
  • Up-Up-Down-Down (Linear) x 20
  • Up-Up-Down-Down (Lateral) x 20
  • Hop Up-Down (Linear) x 20
  • Hop Up-Down (Lateral) x 20

CONDITIONING

EMOM for 20 Minutes

  • Round 1: Assault Bike x Peak RPMs
  • Round 2: DB Snatch x 5/side
  • Round 3: Single-Arm KB Swing x 10 (R)
  • Round 4: Single-Arm KB Swing x 10 (L)
  • Round 5: Box Step-Up x 20

FINISHER

Plank Complex

3 Rounds

  • Plank x 60 sec
  • Side Plank x 30 sec/side

*rest 1 min

Pin It on Pinterest

Share This