Warm Up: 5 mins Cardio | Individual Warm Up / Mobility
Strength Starter: Every 20 seconds x 20 reps: Front Squats @ 75 – 85%
Rx Workout: 5 minutes work / 2 minutes rest x 5 rounds (9/6 – 24/20)
· 40/30 Cals AD – 50 WBS – Max Burpee Box Overs
· 40 Burpees Over Rower – 40 Cal Row – Max Burpees Over Rower
· 1600m Bike – 40 Squat Jumps to High Touch – Max Cals Bike
· 16 Cals Ski – 16 HR Press Ups – 14 … 12 … 10 … etc
· 200m Run – 20 Walking Lunges
Scaled Workout: 5 minutes work / 2 minutes rest x 5 rounds (6/3 – 20/16)
· 30/20 Cals AD – 40 WBS – Max Burpee Box Overs
· 30 Burpees Over Rower – 30 Cal Row – Max Burpees Over Rower
· 1600m Bike – 30 Squat Jumps to High Touch – Max Cals Bike
· 16 Cals Ski – 16 HR Press Ups – 14 … 12 … 10 … etc
· 200m Run – 20 Walking Lunges
Burpee Challenge: Use workout as challenge or Extra work use app for details
Core / Cool Down: Coaches Pick
Comments