A) Prime and Prep
-
30 seconds CV
-
Increase effort each round (60%, 70%, 80%)
Into:
6′ Min Flow
-
Glute Bridge March x 30 seconds
-
Deadbugs x 12
-
KB Suitcase hold 20/20″
B) BLOCK ONE – 2’MIN ERG WORK
18′ Min Rolling Clock
Min 0-9:
P1. CV
-
90 Seconds ON 90 Seconds OFF CV
Min 9-18:
P2. AMRAP
-
KB Swingsx 12
-
Banded Pull aparts x 15
-
BSU’s x 10
ALL PAIRS must swap half way
C) BLOCK TWO – FULL BODY
Min 0-9
P1. CV
-
90 seconds ON 90 seconds OFF CV @ 60%
Min 9-18:
P2. AMRAP
-
Half kneeling SA ARNOLD DB Press x 10/10
-
DB Goblet squats pulses x 12
-
Weighted Russian twists x10e/s