Warm-Up
A) 2 Rounds:
12 Calorie Row
12 Lunges
12 Push-Ups
12 Ring Rows
B) EMOM x 6
Odd Minutes:
8 Knee Raises
4 Burpees
Even Minutes:
8 Push-Ups
4 Strict Pull-Ups
Workout
8 Minute AMRAP:
10 Hand Release Push-Ups, RX+: 10 Bar Dips
10 Calorie Row
Then,
– 2:00 rest
8 Minute AMRAP:
1 Rope Climb, RX+: Legless Climb
5 Thrusters, 95#/65#
Then,
– 2:00 rest
8 Minute AMRAP:
10 Knees-to-Elbows
10 Calorie Bike
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose
Note: all 8-minute couplets should be performed in unbroken sets. Scale movements and load as needed.