WARM-UP: 6-Minutes
Complete 2-3 Rounds:
- ECHO BIKE 20 SECONDS
- OVERHEAD SQUATS 8 REPS
- LUNGES w/ ROTATION 8 REPS
- DEEP SQUAT STRETCH 20 SECONDS
- STANDING HIP CIRCLES 10 REPS EA.
STRENGTH: 15 Minutes / EMOM
MIN 1 - SQUATS 8 / 15 REPS
MIN 2 - RDL 8 / 12 REPS
MIN 3 - LOADED SIT-UPS 10 / 15 REPS
• Repeat
CONDITIONING STATIONS: 22-MINUTE AMRAP
- SPIN BIKE CLIMB 2-MINUTES
- ECHO BIKE 6 / 10 CAL.
- SKIERG 10 / 20 CAL.
- ROWER 1-MINUTE MAX EFFORT
- ALT. KB SWINGS 10 / 20 REPS
TEAM FINISHER: 7-Minutes / RELAY
- BOXING PUNCH OUT / 25 SECONDS
