Warmup
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds of:
• 50 Double Unders
• 20 KB Hand to Hand Swing
• 10 KB Snatch /arm
• 10 KB Thruster /arm
Strength
10 min Alternating EMOM (Every Minute On the Minute):
• Even min: Heavy Sled Pull as far as possible
• Odd min: Rest
Load up the sled with a heavy weight that you can continuously move for a full min. Start the clock, in the first minute pull the sled as far as possible. In the second minute, rest. Repeat until time is up.
Conditioning
4 rounds for max reps/calories:
• 1 min Row calories
• 1 min AbMat Sit-ups
• 1 min 200 m Run
• 1 min Air Bike calories
• 1 min Burpees
• 1 min Air Squats
• 1 min Rest