Workout of the Day

FOR TIME
1000/800m Row
80 Burpees
60 Pull-Ups
40 Box Jumps (30/24)
500/400m Row
40 Up-Downs
30 Ring Rows
20 Box Jump Overs (24/20)

-Time Cap 30:00-

(Score is Time)

Movements:

Box Jump | Burpee | Pull-up (Kipping) | Ring Row | Row

At Home

VIDEO: https://vimeo.com/574587939/d394da347b

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats

(No Measure)

Movements:

Air Squat | Walking Lunge

EMOM x 12 MINUTES
MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold
MIN 2 – :50 Max Air Squats
MIN 3 – :50 Max Slow DB Goblet Squats

(Score is Weight)

AMRAP x 9 MINUTES
10 DB Box Step-Ups
8 Burpee Squat Jumps
10 DB Box Step-Ups
8 Burpee Side Shuffle
10 DB Box Step-Ups
8 Burpees Over DB

-Rest 1:00-

AMRAP x 6 MINUTES
8 DB Box Step-Ups
6 Burpee Squat Jumps
8 DB Box Step-Ups
6 Burpee Side Shuffle
8 DB Box Step-Ups
6 Burpees Over DB

(Score is Rounds + Reps)

MOBILITY VIDEO:
https://vimeo.com/505045560/f9f4e3d565

Movements:

Burpee