Prep
Equipment required: Foam roller, light KB, Jump rope
1) Foam roll Thoracic & Lats x 60s each
2) AMRAP 8 at a slow pace:
– 4 Yoga Push-up
– 8 KB High Pull
– 8 each Split Stance KB Rows
– 30s Jump rope practice
A.
5 Rounds For Quality
Against a 4:00 Clock
50 Double Unders
12 each Renegade Rows (50/35)
8 each DB Snatch
Remaining time Max Cal Row/Bike *alternate each round
Rest 60s
– Goal: Challenging effort, keep splits consistent. Score = total calories.
L3: (40/25)
L2: (30/15)
L1: (20/10) (Single Unders or Penguin Taps)
B.
Mobility Flow
AMRAP 6 at a slow pace with a light KB:
3 each Front Rack Shin Box Hip Lift
3 each KB Halos
1 each KB Arm Bar
– Goal: Connect your movement with your breath and move with intention
C.
3 x 10 each. Rest 60s