Every 2 minutes, for 24 minutes (4 sets of each): Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps Station 3 – Bottom’s Up Kettlebell Carry x 25…
Every 2 minutes, for 24 minutes (4 sets of each): Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps Station 3 – Bottom’s Up Kettlebell Carry x 25…
Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows Barbell x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – Hollow Hold x 60 seconds (accumulate the time…
Four sets of: Back Squat 6-8 reps Rest 45 seconds Single Arm Dumbbell Row x 8-10reps each arm rest 45sec Hollow Rock Hold x 45-60sec rest 45sec Four rounds for time of: 50 Double Unders or 100 Single Unders 20…
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of: 5 Dumbbell Push Presses 10 Burpees Every minute, on the minute, for 10 minutes (2 sets of each): Minute…
Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Single-Arm Dumbbell Row x 8 reps each arm Station 3 – Side Plank x 45 seconds each side…
In teams of two, complete five rounds for time of: 20 Burpees synchro (partners must stay together – down and up position) 50 Kettlebell Swings (25 each) 20 Strict Pull-Ups (10 each) Partners must burpees together, and may only start kettlebell swings…
A. Three sets of: Dumbbell Bench Press x 8-10 reps Rest 45 seconds Bent-Over Dumbbell Reverse Flies x 12-15 reps Rest 45 seconds L-Sit Tuck to Extension x 6 reps Rest 45 seconds B. Five rounds for time of: 15/10…
A. Complete as many reps as possible in 10 minutes of: 30 Seconds of Wall Ball Shots (Partner A) 30 Seconds of Wall Ball Shots (Partner B) If you don’t have a partner, you’ll simply work for 30 seconds, then…
Four sets of: Russian Step-Ups x 10 reps each leg Rest 30 seconds Stationary or Ring Dips x 10 reps rest 30sec Ab Wheel Roll Outs x 10-12 reps rest 30sec Complete as many rounds and reps as possible in…
Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Supinated-Grip Pull-Ups x 8-10 reps Station 2 – Handstand Hold x 45-60 seconds (perform with nose to wall if capable of doing so) Station 3 – L-Sit…