A. Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges
B. Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Shoulder Press x 8 reps @ 21X1
Minute 2 – Supine Chinese Plank x 30-45 seconds
Minute 3 – Bent-Over Barbell Row x 6 reps @ 21X1
C. For time:
40/30 Calories of Assault Bike or Rowing
30 Dumbbell Thrusters
20 Box Jump-Overs
A. Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
B. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps
C. For time:
40/30 Calories of Assault Bike or Rowing
30 Thrusters (115/75 lbs)
20 Box Jump-Overs (24″/20″)
A. Four sets, not for time of:
Isometric Hold on Pull-Up Bar x 20-30 seconds
(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)
Handstand Walk x 15-20 meters
Bridge-Ups x 2-3 reps of 10 second holds
B. Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 2 reps @ 90+%
Followed by…
One set of:
Back Squat x Max Reps @ 75%
C. Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1 – 4 Burpee Muscle-Ups
Minute 2 – Row 16/12 Calories
Minute 3 – 8 Strict Handstand Push Ups to 4″/2″ Deficit
D. For completion:
50 Tuck Rocks
15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)
30 Hollow Body Crunches
15 Tuck-up to V-up Complex
30 Alternating Single Leg Cross Toes-to-bar
15 Tuck-up to V-up Complex
30 Hollow Body Crunches
15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)
50 Tuck Rocks
Optional Additional Conditioning Session
10 minutes of Assault Bike @ 60%
Followed by…
Eight sets for calories of:
2 minutes of Assault Bike
Rest 60 seconds