Coach Shea and Iris getting some calories on the assault bike

1min Piegon Stretch each leg
1min Couch Stretch each leg
1min Lizard Stretch each le
10 Air Squats
10 Lunges each leg
10 Mountain Climbers
2x 600m Run
(rest 1:00)
Barbell will start on the ground. You can Power Clean or Squat Clean the first rep. E2MOM you will start a new set.
3 Rounds:
:60 S2OH @115/85
:60 Cal Row
:60 GHDSU/Situps
:60 Rest
1min Couch Stretch each leg
1min Banded Shoulder stretch each arm
20 PVC Pass Through
20 PVC OHS
20 Banded Pull Aparts
20 Pushups
200m Run
400m Run
100 Bar Facing Burpees
400m Run
*16min Time Cap*
Hollow Rocks 3×25
2min Foam Roll
1min Pigeon Stretch each leg
1min Lizard Stretch each leg
5 Burpees
10 Air Squats
15 V-Ups
400m Run
E2MOM 4 Deadlifts @82%
8 Rounds:
25/20 Cal Row
You will have a partner. While one person is rowing the other person is resting. Each person will complete 8 rounds.
*25min Time Cap*
2min Bike/Row
25 PVC Pass Through
25 PVC OHS
15 Back Ext
15 Lunges Each Leg
25 Situps
EMOM x10min
0-4: 3 Snatch
5-9: 6 C&J
Choose a weight between 65-70% of 1RM
E4MOM x5 (20min Clock)
30 Wall Balls
50 Double Unders
2x:
1min Front Plank
1min Right Plank
1min Left Plank
1min Front Plank
*rest 1min between sets*
2min Row/Bike
1min Banded Shoulder Stretch each arm
50 Banded Pull Aparts
20 PVC Pass Through
20 Pushups
(*12min to complete*)
2 Rounds:
800m Run
24 Alternating KB Snatch@53/35
24 Ring Dips
*15min Time Cap*
100 Weighted Situps or 75 GHDSU
2min Row/Bike
1min Couch Stretch
1min Pigeon Stretch
15 Back Ext
15 GHDSU
15 Lunges each Leg
You will have 5min to build to 83% of your 1RM. Then all 5 sets at 83% will be performed E2MOM.
8 Rounds:
7 Thrusters@95/65
9 Pullups
*16min Time Cap*
Tabata Hollow Hold
:20 Work/:10 Rest x8 (4min)